0:00-12:00 General Warm-up

12:00-18:00 Transition to Conditioning

18:00-36:00 Conditioning

36:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Hamstring Stretch

20sec Quad Stretch

20sec Groin Stretch

20sec Calf Stretch

100m jog

2) Conditioning/Core:

18 minute time block:

800m Run

60 Russian Twists

*breathing and moving at a moderate, steady-state pace…NOT max intensity

*looking for around 3-4 rounds

3) MetCon:

4 Rounds For Time:

15 Box Jump Overs

10 Power Cleans

*should be extremely challenging to go unbroken on the cleans…2-3 sets or steady singles

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

Beginner: 16/12”, 95/65

Scaled: 20/16”, 135/95

Rx: 24/20”, 165/115

4) COOL-DOWN