1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

750m Row (250 easy pace, 250 moderate pace, 250 hard pace)

*if partnering because of amount of people in class I would warm-up partner 1, have them go, then warm-up partner 2 then have them go.

3) Conditioning: Test

2,000m Row

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

16 x Alternating DB Snatch

32 x Double Unders

*Pace: Aggressive: 8 Rounds, Solid: 6 Rounds, Limit: 4 Rounds

Beginner: 25/15, Line or plate hops

Intermediate: 35/20, Double Unders (any amount)/single unders

Advanced: 50/35

Sport: 60/40