1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Push Press

10 x Snatch Grip Bent Over Rows

3) Skill: Handstand Push-ups

Alternating Every Minute on the Minute for 14 minutes (7 sets):

10 x Single KB Bottoms Up Press (5 each arm)

10 x Snatch Grip Bent Over Rows

4) MetCon:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

15/12 x Calorie Row

15 x Box Jumps

*Pace: Aggressive: 40/30 seconds, Solid: 45/35 seconds , Limit: 50/40 seconds

Beginner: 10/8 cal row, 10 box jumps and /or 16/12”

Intermediate: 12/10 cal row, 12 box jumps and/or 20/16”

Advanced/Sport: as is