1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP:

3 Rounds

100m Run

250m Row

*Round 1: easy pace, Round 2: moderate pace, Round 3: hard pace

3) Murph Post-Test #2:

14 minute time block to complete:

800m Run as fast as possible

1,000m Row as fast as possible

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

10 x Single DB Box Step-ups

8 x Toes to Bar

6 x Shoulder to Overhead

*Pace: Aggressive: 6.5 Rounds, Solid: 5.5 Rounds, Limit: 4.5 Rounds

Beginner: 25/15, 16/12”, 75/55

Intermediate: 35/20, 20/16”, 115/75

Advanced: 50/35, 24/20”, 135/95

Sport: 70/50, 24/20”, 155/105