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

36:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

10 x Single DB Box Step-ups

8 x Toes to Bar

6 x Shoulder to Overhead

*Pace: Aggressive: 6.5 Rounds, Solid: 5.5 Rounds, Limit: 4.5 Rounds

Beginner: 25/15, 16/12”, 75/55

Scaled: 35/20, 20/16”, 115/75

Rx: 50/35, 24/20”, 135/95

Rx+: 70/50, 24/20”, 155/105

55:00-60:00

5) COOL-DOWN