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 Cal Row or Bike
20 x Shoulder Taps
15:00-20:00
Explanation and Set-up for next section
20:00-37:00
3) Conditioning:
Every 2 minutes for 8 minutes (4 sets):
18/14 x Calorie Row (Rx+ 20/16, Scaled 14/11)
*both partners complete within the 2 minutes
—1 min rest between—
Every 2 minutes for 8 minutes (4 sets):
14/10 x Calorie Bike (Rx+ 16/11, Scaled 10/7)
*both partners complete within the 2 minutes
37:00-42:00
Explanation and set-up for MetCon
42:00-50:00
4) MetCon:
AMRAP 8:
8 x Pull-ups (Rx+ 8/6 Strict, Scaled Jumping)
8 x Burpees (Scaled Sprawls if needed)
24 x Double Unders (Scaled: 40 singles)
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