1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Wall Balls

10 x Ring Rows

10/8 x Calories (row or bike)

3) MetCon:

Labor Day Partner Workout

9 Rounds For Time: 40 minute cap

5 x Synchronized Thrusters @Fitness: 75/55, Performance: 95/65, Sport: 115/75

18 x Hang Power Cleans @Fitness: 75/55, Performance: 95/65, Sport: 115/75 (split with partner as needed)

8 x Synchronized Burpees

2 minutes x Max Calorie (pick your poison…row or bike, split with partner as needed)

*Labor Day was first celebrated on 9/5/1882…this is where the rep scheme comes from

*two scores: time of completion (or reps) and total calories