1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Barbell Curls

10 x Barbell Floor Press

20 x Lateral Hops over Barbell

3) MetCon:

Hero WOD “Scooter”

Partner As Many Rounds and Reps as Possible in 30 minutes:

30 x Double Unders

15 x Pull-ups

15 x Push-ups

100m Run

*alternate full rounds with your partner

*very important to pick the appropriate level for each person so that work to rest ratio is as close to 1:1 as possible

*Pace: Aggressive: 16 Rounds, Solid: 14 Rounds, Limit: 10 Rounds

Beginner: Line or Plate Hops, Barbell Bent Over Rows, Knees or hands elevated push-ups

Intermediate: Single Unders, Jumping/banded pull-ups, Knees or hands elevated push-ups

Advanced: as is

Sport: Chest to bar pull-ups