1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10/8 x Calorie Bike

10 x Double DB Push Press

10 x Ring Rows

3) MetCon:

Partner 20 Rounds For Time:

7/5 x Calorie Bike

7 x Handstand Push-ups

7 x Pull-ups

*alternate full rounds with partner

*Pace: Aggressive: 21:00, Solid: 23:00, Limit: 26:00

Beginner: 6/4 cals, Double DB Push Press, Ring Rows

Intermediate: Double DB Push Press, Jumping/Banded Pull-ups

Advanced: as is

Sport: Deficit HSPU @4/2”, Chest to bar