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: “Fitness Friday”

Partner 20 Rounds For Time:

200m Row (Fitness: 150m, Sport: 250m…should be 1 minute or under)

15 x Air Squats (Sport: Vest)

10 x Push-ups (Fitness: knee/hands elevated, Sport: Vest)

*alternate rounds with partner

*Pace: Aggressive: 34 minutes or under, Solid: 37 minutes, Limit: 40 minutes