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

20 Scissors

20 Line Hops

5 Tempo Air Squats (53X…5-seconds down, 3-second pause, full speed back up)

--then--

5 sets of 1 Tempo Pause Back Squats to warm-up to 60%

17:00-22:00

Explanation and Set-up for next section

22:00-46:00

3) Lower Body Strength:

Main:

Every 2 minutes for 10 minutes (5 sets):

3 Tempo Pause Back Squats (53X) @60% and build

*53X = 5-second lowering, 3-second pause at the bottom, EXPLODE back up

—2 minutes transition—

Lower Body Auxiliary:

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

12 RDLs

30sec Double Leg Glute Bridge

30sec Plate Hold

46:00-51:00

Explanation and set-up for MetCon

51:00-55:00

4) MetCon:

For Time:

30 x Sit-ups

25/20 x Push-ups

20/14 Calorie Bike

Pace: Aggressive: 2:30, Solid: 3:00, Limit: 4:00

Beginner: 14/10, Knees or hands elevated

Scaled: Knees or hands elevated

Rx/Rx+: as is

55:00-60:00

5) COOL-DOWN