1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Glute Bridges

20 Shoulder Taps

Pause Back Squat + Back Squat

*light weight or empty barbell

3) Lower Body Strength

Every 2 minutes for 14 minutes:

Squat Complex: Pause Back Squat + Back Squat

@75-90%

4) MetCon:

2 Rounds For Time:

30 Russian KB Swings

30/24 Calorie Row/Bike

10 Bar Muscle-ups

*Pace: Aggressive: 9:00, Solid: 11:00, Limit: 13:00

*unbroken or no more than two sets on the swings, must use row and bike, some start on row some on bike, next round they switch

Beginner: 26/18, 10 Ring Rows + 10 Push-ups

Intermediate: 35/26, 2 Rope Climbs

Advanced: 53/35

Sport: 53/35, Ring MU