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 Row

30 seconds x Front Plank

3) Conditioning:

Row intervals

3 Rounds (12 minutes):

10 seconds of HARD pace/20 seconds of EASY pace x 4 sets (2 minutes)

2 minutes rest

*this allows two people to share a rower, will need to get off on the last easy pace row in enough time to allow the other person to get on

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

40 x Air Squats

15 x Pull-ups

30 x Push-ups

15 x Pull-ups

20 x Wall Balls

*Pace: Aggressive: 3.5 Rounds, Solid: 3 Rounds, Limit: 2 Rounds

Beginner: Ring Rows, knee or hands elevated push-ups, 10/8

Intermediate: Jumping/banded pull-ups, knee or hands elevated push-ups, 14/10

Advanced: 20/14

Sport: Chest to Bar, 25/20