Author: Derek Hurdle

Warm-up 400 m jog- conversational pace 10 squats 10 push ups 10 sit ups 10 light kettlebell swings 10 broad jumps 10 burpees 100 m sprint Conditioning Mile Lift Deadlift

Warm-up Rope swing knockout Skill rope climb practice pull up practise Metcon 13 AMRAP- partner up- divide reps evenly 30 lunges 20 KB deadlifts- 55 or 70 lb 300 m run- only move done together 20 pull ups- banded/double the kips, not ring rows

Warm-up Coach Choice Skill Rope climbs and Pull ups Metcon 5 rounds 20 lunges 10 KB deadlifts- 55 or 70 lb 200 m run 10 pull ups- banded/double the kips, not ring rows