1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Wall Balls

10 x Ring Rows

20 x Flutter Kicks

3) MetCon: “Fitness Flex Friday”

The Strength Mile #4

For Time:

400m x Barbell Back Rack Carry @Fitness: 45/35, Performance: 95/65, Sport: 135/95

*15 x Push-ups every time you have to set the barbell down (Fitness: Knee push-ups)

400m x Double KB/DB Carry @Fitness: 35/26, Performance: 53/35, Sport: 70/53

*20 x Air Squats every time you have to set the KBs/DBs down

400m x MB Carry @Fitness: 35/20, Performance: 50/35, Sport: 70/50

*25 x MB Slams every time you have to set the MB down

400m Run

*Cap: 30 minutes