0:00-7:00

1) GENERAL WARM-UP:

2 Rounds

Iron Crosses x 5 each way

Scorpions x 5 each way

Hamstring stretch x 20 seconds each side

—then—

2 Rounds:

Up dog x 20 seconds

Kneeling hip flexor stretch x 20 seconds each side

7:00-10:00

Explanation of specific warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

10 x Single DB RDLs

10 x Single DB Squats

15:00-20:00

Explanation/set-up of next section

20:00-32:00

3) Lower Body DB Complex:

Every 2 minutes for 12 minutes (6 sets):

10 x Double DB or KB Deadlift

12 x Double DB or KB Squats

*build to challenging weight by set 3 and use for remaining sets

*using clusters to work strength endurance, build in weight as you can, there is enough time for 2 people to get through in the 2 minutes if needed because of DB/KB quantity

32:00-37:00

Explanation/set-up for next section

37:00-51:00

4) MetCon:

Running Clock:

For Reps and distance

As Many Rounds and Reps as Possible in 4 minutes:

50 x Double Unders

20 x Toes to Bar

—1 minute rest—

4 minutes:

Max distance run

—1 minute rest—

As Many Rounds and Reps as Possible in 4 minutes:

50 x Double Unders

20 x Toes to Bar

—1 minute rest—

*3 scores: Rounds + Reps, Meters of running, Rounds + Reps

*Pace: Aggressive: 3 Rounds each AMRAP/1,000m, Solid: 2.5 rounds each AMRAP/800m, Limit: 2 rounds each AMRAP/600m

Beginner: line or plate hops, lying straight leg raises

Scaled: single unders, hanging straight leg raises

Rx: as is

51:00-55:00

Clean up/scores on the board

55:00-60:00

Cool-down