1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Good Mornings @empty barbell

10 x Push Press @empty barbell

10 x Bent Over Rows @empty barbell

3) MetCon:

Partner As Many Rounds and Reps as Possible in 26 minutes:

60 x Deadlift

60 x Wall Balls

60 x Calorie Row

60 x Handstand Push-ups

Beginner: 135/95, 10/8, knee push-ups

Intermediate: 185/125, 14/10, modified HSPU with 10-45# plate under AbMat

Advanced: 225/155, 20/14