Warm-up

3 Rounds:

100m Run (easy, moderate, hard)

20 Flutter Kicks

20 Mountain Climbers

Energy Systems

1 mile time trial

MetCon:

5 Rounds For Time:

20 V-ups

20 DB Ground to Overhead

*Pace Goal: 9:00-11:00

*V-ups: steady, controlled movement

*G2OH: clean & jerk or snatch, no more than 2 sets each round

Beginner: Lying Leg Raises, 25/15, 16 reps of each

Intermediate: Single arm/single leg v-ups, 35/20

Advanced: 50/35

Sport: 70/50