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

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10 Lateral Band Walks

5 Front Squat

5 Back Squats

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Lower Body Strength:

15-minute time block:

5 sets of Squat Complex

5 Front Squat + 5 Back Squat @70% of Front Squat max and build

*complete the 5 front squats, rack the weight, immediately pick it back up on your back to complete 5 back squats

37:00-44:00

Explanation and set-up for MetCon

44:00-55:00

4) MetCon:

*Repeat from 1/10/23

4 Rounds

AMRAP 2:

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