1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Ring Rows

10 x Push-ups

100m jog

3) MetCon:

The Strength Mile #4

Hero WOD “Sisson”

As Many Rounds and Reps as Possible in 20 minutes:

1 x Rope Climb (Fitness: Half way up the rope or 5 x Ring Rows + 5 x Sit-ups)

5 x Burpees

200m Run (should take no longer than 1:15, scale accordingly)

*Sport: with Vest @20/14