1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

100m Jog

10/8 x Calorie Row

10 x Single KB RDLs

3) MetCon:

Partner For Time:

100 x Deadlift

2,000m Row

200 x AbMat Sit-ups

1,600m Run

*split reps/calories/meters as needed

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

*have some do row and some run after deadlift if needed because of class size, if they rowed first then run after sit-ups, if they ran first then row after sit-ups

Beginner: 95/65, 80 deadlift 1,500m Row, 150 Sit-ups, 1,000m Run

Intermediate: 135/95

Advanced: 185/125

Sport: 225/155