1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Lying Straight Leg Raises

20 seconds x Jump Rope (doubles or singles)

20 seconds x Plate Hold

3) Skillz: Toes to Bar/Rope Climbs/Double Unders

5 minute block:

Get your first toe to bar or go for a max unbroken set PR

5 minute block:

Get your first regular or legless rope climb (Sport: legless from seated position)

5 minute block:

Get your first double under or go for a max unbroken set PR

4) MetCon:

5 Rounds For Time:

20 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

15 x AbMat Sit-ups

10 x Handstand Push-ups (Fitness: Double DB Push Press, Sport: Deficit @4/2”)

*make sure if you are doing the fitness option that those DBs are heavy enough that 10 reps unbroken is VERY challenging

*Feel: Happy Medium (the goal is steady unbroken reps)

*Limit: 2:15/round (11:15 total time)