1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

100m Jog

10 x DB Goblet Squats

5 x Sprawls

3) MetCon:

Hero WOD “Helton”

3 Rounds For Time:

800m Run

30 x Single DB Squat Cleans

30 x Burpees

*Pace: Aggressive: 24:00, Solid: 27:00, Limit: 30:00

Beginner: Partner and split reps as needed, 25/15, Sprawls

Intermediate: Partner and split reps as needed and/or 35/20

Advanced/Sport: 50/35