1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Back Squats @empty barbell

10 x Push Press @empty barbell

10 x Lying Straight Leg Raises

3) MetCon:

Partner GAINZ Gauntlet

100 x Back Squats @Fitness: 115/75, Performance: 135/95, Sport: 155/105

100 x Bent Over Rows @Fitness: 95/65, Performance: 115/75, Sport: 135/95

100 x Floor Press @Fitness: 95/65, Performance: 115/75, Sport: 135/95

100 x Deadlift @Fitness: 135/95, Performance: 155/105, Sport: 185/125

50 x Barbell Rollouts @Fitness: 135/95, Performance: 155/105, Sport: 185/125 (other fitness option: 100 x Lying straight leg raises)

*split reps with partner

*start at different stations if needed