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

20 Line Hops

20 Mountain Climbers

20sec Hollow Rocks

17:00-22:00

Explanation and Set-up for next section

22:00-32:00

3) Cardio Abs Week 3 of 4:

5 Rounds

30sec Jump Rope (Doubles or Singles)

15sec Transition

30sec Flutter Kicks

45sec Rest

32:00-40:00

Set up and review for next section, review TGU

40:00-55:00

4) MetCon:

For Time:

60 Shoulder to Overhead

60 Barbell Bent Over Rows

*Pace: Aggressive: 7:00, Solid: 8:30, Limit: 10:00

Beginner: 75/55

Scaled: 95/65

Rx: 115/75

Rx+: 135/95

55:00-60:00

5) COOL-DOWN