1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Air Squats

10 x Push-ups

10 x Ring Rows

3) Conditioning:

Bike Intervals

3 Rounds (12 minutes):

50 seconds EASY pace/10 seconds HARD pace x 2 (2 minutes)

2 minutes rest

*can share a bike if needed

4) MetCon:

As Many Rounds and Reps as Possible in 13 minutes:

50 x Single DB Ground to Overhead (snatch or clean & jerk)

100’ x Single DB Drag Bear Crawl (VIDEO)

50 x Russian KB Swings

100’ x Single DB Drag Bear Crawl

*steady grinder

*mark of 20’ sections for the bear crawl

*Pace: Aggressive: 1+50 DB ground to overhead, Solid: 1 +25 DB ground to overhead, Limit: 1 round

Beginner: 25/15, 26/18

Intermediate: 35/20, 35/26

Advanced: 50/35, 53/35

Sport: 70/50, 70/53