1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

100m jog

10 x Empty Barbell Back Squats

3) MetCon:

Partner “Manion”

7 Rounds For Time:

400m Run (split with partner)

29 x Back Squats @Fitness: 95/65, Performance: 115/75, Sport: 135/95 (sport is what would be Rx for this Hero WOD, split reps with partner)