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

20 x Flutter Kicks

20 seconds x Handstand Hold (Beginner/Intermediate: 20 x Shoulder Taps)

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Skill Endurance:

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

15 seconds x Max Unbroken Toes to Bar (Beginner: Lying Leg Raises, Intermediate: Hanging Straight Leg Rails)

30 seconds x Max Distance Handstand Walk (Beginner: Plank Walks, Intermediate: Wall Walks)

32:00-38:00

Explanation and set-up for MetCon

38:00-50:00

4) MetCon:

4 Rounds

As Many Rounds and Reps as Possible in 2 minutes:

3 x Touch N’ Go Cleans (must keep barbell in your hands for all 3)

20 x Double Unders

—1 minute rest-

*pick up where you left off each round

*Pace: Aggressive: 12 rounds, Solid: 10 rounds, Limit: 8 rounds

Scaled: 135/95, Single Unders

Rx: 155/105

Rx+: 165/115

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up dog

Down dog

Child’s pose