1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

3 x Pull-ups

5 x Push-ups

7 x Sit-ups

9 x Air Squats

3) MetCon: Partner “Barbara”

5 Rounds:

20 x Pull-ups

30 x Push-ups

40 x Sit-ups

50 x Air Squats

—1 minute rest—

Beginner: Ring Rows, knee or hands elevated

Intermediate: Jumping Pull-ups

Advanced: as is