1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

20 x Line Hops

10 x American KB Swings

10 x Single KB Lunges (5 each leg)

3) MetCon:

For Time: 20 minute cap

30 x Pull-ups (Fitness: Jumping Pull-ups, Sport: Chest to Bar)

30 x Box Jump Overs @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

30 x Single DB Clean & Jerk (from the ground, do not have to alternate) @Fitness: 35/20, Performance: 50/35, Sport: 70/50

30 x Single DB Box Step-overs with DB from above @Fitness: 20/16”, Performance/Sport: 24/20”

30 x Single DB Clean & Jerk (from the ground, do not have to alternate) @Fitness: 35/20, Performance: 50/35, Sport: 70/50

30 x Burpee Box Jump Overs @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

30 x Pull-ups (Fitness: Jumping Pull-ups, Sport: Chest to Bar)

—Buy-out—

30/21 x Calorie Assault Bike

*stagger start by 2-4 minutes to allow everyone to use bike, but you can have row as an option if needed

*Pace: Aggressive: 15 minutes or less, Solid: 16-18 minutes, Limit: 20 minutes

4) Extra Credit:

5 sets

DB Skull Crushers x 8

KB Side Bends x 8 each side

*both movements back to back, then rest as needed in between sets