1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

2 Rounds:

10 x Air Squats

10 x Ring Rows

—then—

250m easy pace

250m moderate pace

250m hard pace

3) Conditioning:

1,000m Row

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

9 x Thrusters

35 x Double Unders

*Pace: Aggressive: 9 Rounds, Solid: 7 Rounds, Limit: 5 Rounds

Beginner: 45/35, Line Hops

Intermediate: 75/55, Single Unders

Advanced: 95/65