1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10/8 x Calorie Row

10 x Thrusters @empty barbell of PVC

3) MetCon:

Partner For Time:

4 Rounds:

50 x Wall Balls

50/40 x Calorie Row

*split reps as needed

—Cash-out—

100 x Air Squats

*Pace: Aggressive: 20:00, Solid: 23:00, Limit: 26:00

Beginner: 10/8

Intermediate: 14/10

Advanced: 20/14

Sport: 25/20