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

4 x KB Windmills

6 x KB Around the Worlds

8 x Single KB RDLs

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Core:

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

8 x KB Windmills (4 each side)

10 x KB Around the Worlds (each way)

12 x Supermans

37:00-45:00

Explanation and set-up for MetCon

45:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

100m x Single KB Farmer’s Carry (switch hands whenever you want)

50 x Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds , Limit: 4 Rounds

Beginner: 18/12, Line or Plate Hops

Scaled: 26/18, Single Unders

Rx: 35/26

Rx+: 53/35

55:00-60:00

5) COOL-DOWN