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 Plank Up Downs

10 each side T-Spine Rotations

10 PVC Overhead Good Mornings

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Summer Abs Week 2 of 4:

5 Rounds

30sec Weighted Plank

30sec Rest

30sec Plank Walks

30sec Rest

30sec Russian Twists

30sec Rest

36:00-45:00

Set up and review for next section

45:00-55:00

4) MetCon:

5 Rounds

1:30 to complete

50m Single KB Overhead Carry (25m each side)

Max KB Taters

—30sec rest—

*Pace: Aggressive: 125 reps, Solid: 100 reps, Limit: 75 reps

Beginner: 26/18

Scaled: 35/26

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN