1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

Lateral Lunges x 10

Ring Rows x 10

3) Skill Strength: Pistols, Pull-ups, Rope Climbs

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Double DB or KB Lateral Lunges x 6 (3 each leg, hold DBs/KBs in front rack or on shoulders)

Barbell Rows x 6

*reps dropped from last week, increase weight

*lateral lunges develop leg/groin/hip strength that will help pistols, this movement also challenges your mobility

*pulling strength will always benefit pull-ups and rope climbs

4) MetCon:

For Time:

800m Run (no longer than 4:30, scale accordingly)

60 x AbMat Sit-ups

400m Run (no longer than 2:15, scale accordingly)

40 x Toes to Bar

200m Run (no longer than 1:05, scale accordingly)

*solid pre-fatigue of heart rate and core before toes to bar, finish that 200m with a max effort run

*Pace: Aggressive: 10:00, Solid: 11:30, Limit: 13:00

Beginner: 600m/300m/150m, Lying Straight Leg Raises

Intermediate: Hanging Straight Leg Raises

Advanced/Sport: as is