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

100m Jog

10 x T-Spine Rotations (each side)

17:00-22:00

Explanation and Set-up for next section

22:00-40:00

3) Conditioning/Core:

18 minute time block:

800m Run

60 x Russian Twists

*breathing and moving at a moderate, steady-state pace…NOT max intensity

*looking for around 3-4 rounds

40:00-47:00

Explanation and set-up for MetCon

47:00-55:00

4) MetCon:

3 Rounds For Time:

15 x Box Jump Overs

10 x Power Cleans

*should be extremely challenging to go unbroken on the cleans…2-3 sets or steady singles

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: 16/12”, 95/65

Scaled: 20/16”, 135/95

Rx: 24/20”, 165/115

Rx+: Box Clear Overs 24/20”, 185/125

55:00-60:00

5) COOL-DOWN