1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

20 x Plate Drags (10 each way)

10 x Ring Rows

3) Skillz: Handstand Walks

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

Toe Taps x 30 seconds (Fitness: Handstand Hold on wall…full or 45 degree x 20 seconds, Sport: HSW x 30 seconds)

Double DB Reverse Flys x 8

KB Side Bends x 8 each way

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

15 x Pull-ups (Fitness: 20 x Ring Rows, Sport: Chest to Bar)

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

*Pace: Aggressive: 1:40/round (6 rounds), Solid: 2:00/round (5 rounds), Limit: 2:30/round (4 rounds)