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 (Scaled: 20 seconds 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):

20 seconds x Max Unbroken Toes to Bar (Scaled: Lying Leg Raises or Hanging Straight Leg Raises)

40 seconds x Max Distance Handstand Walk (Scaled: Plank Walks or Wall Walks)

32:00-37:00

Explanation and set-up for MetCon

37:00-52:00

4) MetCon:

4 Rounds:

As Many Rounds and Reps as Possible in 3 minutes:

5 x Touch n’ Go Cleans

10 x Lateral Bar Burpees

—1 minute rest—

*pick up where you left off

*Pace: Aggressive: 10 Rounds, Solid: 9 Rounds, Limit: 8 Rounds

Scaled: 115/75

Rx: 135/95

Rx+ 165/115

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up dog

Down dog

Child’s pose