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 Hollow Rocks

10 each side T-Spine Rotations

10 PVC Overhead Good Mornings

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Summer Abs Week 4 of 4:

Every 3 Minutes for 15 minutes (5 sets):

10 Plate Drags

20 Russian Twists

30sec Weighted Plank

*should be around 1 to 1 work to rest…so around 1:30 to complete all three movements then 1:30 rest

37:00-46:00

Set up and review for next section, review TGU

46:00-55:00

4) MetCon:

AMRAP 9:

10 Single KB Deadlift

10 Single KB Hang Cleans

10 Single KB Shoulder to Overhead

10/8 Calories Row or Bike

*Pace: Aggressive: 5 Rounds, Solid: 4.5 Rounds, Limit: 4 Rounds

*push to keep the KB in your hands until you complete all 30 reps, steady pace on the calories

Beginner: 26/18

Scaled: 35/26

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN