0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10/8 x Calorie Row

10 x Air Squats

10 x AbMat Sit-ups

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) “Terrible Tuesday” Conditioning:

Every Minute on the Minute for 16 minutes (4 sets each):

40 seconds x Wall Sit

40 seconds x Front Plank

40 seconds x Max Calorie Row

Rest

*start people at different stations if more than 6 people, everyone does the 1 minute rest at the same time, this would accommodate 18 people

36:00-41:00

Explanation and set-up for MetCon

41:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

150m Run (ideally should take no longer than 1 minute, scale accordingly)

Complex: 3 x Deadlift + 2 x Hang Power Clean + 1 x Hang Squat Clean @Comp 185/125, Rx+ 155/105, Rx 135/95, Scaled 115/75

*Feel: Happy Medium

*Pace: Aggressive: 1:20/Round (7+ total rounds), Solid: 1:35/Round (6 total rounds), Limit: 1:50/Round (5 total rounds)

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lat Stretch on rig or with PVC x 20 seconds each side

Pec stretch on rig x 20 seconds each side

Quad Stretch x 20 seconds each side