1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10/8 Calorie Row/Bike

8 Wall Balls

6 Pull-ups

4 Burpees

3) MetCon:

Partner 5 Rounds For Time:

18 Calorie Row/Bike

18 Wall Balls

16 Chest to Bar Pull-ups

16 Burpees

100’ Single DB Overhead Walking Lunges

*split reps as needed

*Pace: Aggressive: 25:00, Solid: 28:00, Limit: 32:00

*combination of Open workouts 19.1 and 16.1

Beginner: 14 calories and wall balls @10/8, 12 KB upright rows @26/18, 12 Burpees, no weight on lunges

Intermediate: 14/10, chin over bar/banded/jumping pull-ups, 35/20

Advanced/Sport: 20/14, 50/35