0:00-10:00

1) GENERAL WARM-UP:

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

10:00-17:00

2) Specific Warm-up:

3 Rounds

100m Run

250m Row

*Round 1: easy pace, Round 2: moderate pace, Round 3: hard pace

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Murph Post-Test #2:

14 minute time block to complete:

800m Run as fast as possible

1,000m Row as fast as possible

*start some on row and some on run if needed because of equipment to class size, at least 3 people should be able to use one rower within the 14 mintues with quick transitions

36:00-43:00

4) Specific Warm-up

2 Rounds:

5 x Infant Squats

10 x Lying Straight Leg Raises

—then—

10 x Back Squat @empty barbell

8 x Back Squat @50% of back squat 1-rep max

6 x Back Squat @60% of back squat 1-rep max

4 x Back Squat @70% of back squat 1-rep max

43:00-55:00

5) Murph Post-Test #3:

10 minute time block to reach Back Squat 3-rep max

—1 minute rest/weight change—

Max Front Squats @70% of heaviest weight from above

How to estimate your max:

Weight used x reps completed = A

A x 0.0333 = B

B + Weight used = estimated max

Example using 250 x 3 on Back Squat

250 x 3 = 750

750 x 0.0333 = 24.975

24.975 + 250 = 274.975 (rounded to 275)

55:00-60:00

5) COOL-DOWN