1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
3 Rounds
10 Air Squats
10 Plate Ground to Overhead
20 Plate Hops
3) MetCon:
Partner 20 Rounds For Time:
8 Single DB Thrusters
8 MB Rotational Slams
8 Russian KB Swings
*alternate movements
—Cash-out—
50 Partner MB Sit-ups
*Pace: Aggressive: 22:00, Solid: 25:00, Limit: 30:00
Beginner: 25/15, 10/8, 26/18
Intermediate: 35/20, 14/10, 35/26
Advanced: 50/35, 20/14, 53/35
Sport: 70/50, 25/20, 70/53