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

30sec Front Plank

30sec Side Plank (15sec each side)

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Core Strength:

Every 3 minutes for 15 minutes (4 sets):

12 Plate Drags

24 Russian Twists

36 Flutter Kicks

37:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) MetCon:

AMRAP 12:

12 Box Jumps

12 Toes to Bar

12 Push Press @95/65

*we practiced toes to bar and box jumps with some rest, now it is time to put them in play, use what you learned and have some fun

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

Beginner: 16/12" (find a height to jump on even if you need to stack rubber plates), Lying Leg Raises, 45/35

Scaled: 20/16", Hanging Leg Raises, 75/55

Rx: 24/20", 95/65

Rx+ 24/20”, 115/75

55:00-60:00

5) COOL-DOWN