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

10/8 calorie row or bike

10 x Bird Dogs

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Conditioning/Core:

Alternating Every 4 minutes for 16 minutes (2 sets each):

3:30 Row/Bike @moderate pace (leaves 30 seconds rest)

Core: 30 seconds of work/30 seconds of rest x 4 (leaves 30 seconds rest)

*core: alternate between V-ups and superman’s (2 sets each)

38:00-44:00

Explanation and set-up for MetCon

44:00-55:00

4) MetCon:

11 minute time block:

1 mile run (8 minute cap)

As Many Rounds and Reps with time remaining:

10 x Single KB Hang Snatch

10 x Single KB Upright Rows

*Pace: Aggressive: 7:00/5 Rounds, 7:30/4 Rounds, 8:00/3 Rounds

Beginner: Max distance run in 8 minutes, DB snatch and upright rows @25/15

Scaled: 26/18

Rx: 35/26

Rx+: 53/35

55:00-60:00

5) COOL-DOWN