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

10 Air Squats

15 Hollow Rocks

20 Shoulder Taps

17:00-22:00

Explanation and Set-up for next section

22:00-35:00

3) Lower Body Strength:

Every 2 minutes for 12 minutes:

2 Back Squats @80% and build

35:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) Conditioning:

2 RFT:

30/24 Calorie Row

20/15 Calorie Bike

55:00-60:00

5) COOL-DOWN