1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
1 Round
200m easy pace
15 American KB Swings
200m moderate pace
15 American KB Swings
3) Energy Systems:
Every 4 minutes for 16 minutes:
200m Sprint
*building from the 100m sprints last week
4) MetCon:
5 Rounds For Time:
9 Deadlift
9 Handstand Push-ups
*Pace: 6:00, Solid: 7:30 , Limit: 9:00
Beginner: 135/95, Double DB Push Press
Scaled: 9 Rounds of 5 and 5 or 185/125, Double DB Push Press
Advanced: 225/155
Sport: 225/155, all reps must be unbroken