1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Up Downs

10 Lunges

3) MetCon:

Teams of 4

As Many Rounds and Reps as Possible in 31 minutes:

20 Synchronized Air Squats (all 4)

30 Synchronized Burpees (3 people)

40 Synchronized Wall Balls (2 people)

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Beginner: 10/8

Intermediate: 14/10

Advanced/Sport: 20/14