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 Plate Lunges

12 Plate Hops

14 Plate Russian Twists

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Skillz: Pistols and Double Unders

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

20sec Max Pistols

20sec Max Double Unders

8 MB Chops (4 each side)

*using time to limit the volume on reps for those that can do the full movement, we will build on this as the cycle moves forward

*POWER on each MB chop and contract your core

Beginner: 10 Split Squats (5 each side), Line Hops

Scaled: 10 Bulgarian Squats (5 each side, no weight), Single Unders or Double Under Attempts

Rx+: Weighted Pistols (with MB)

37:00-46:00

Explanation and set-up for MetCon

46:00-55:00

4) MetCon:

21-15-9-6-3 of:

Barbell Strict Press

Double KB/DB Deadlift

*Pace: Aggressive: 6:30, Solid: 7:30, Limit: 9:00

*2-3 sets on strict press for 21 and 15, 1-2 on the 9, unbroken on 6 and 3…if you can do these all unbroken than it is most likely too light of a weight

*try to keep a steady pace and go unbroken on the deadlifts, KB is preferred but utilize DBs as needed with big class, just need to touch one head of the DB, for those going light (25 or less) you can even utilize weight plates (fingers in the holes).

Beginner: 45/35, 26/18 (25/15)

Scaled: 75/55, 35/26 (35/20)

Rx: 95/65, 53/35 (50/35)

Rx+: 115/75, 70/53 (70/50)

55:00-60:00

5) COOL-DOWN