0:00-10:00

1) GENERAL WARM-UP:

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

10:00-17:00

2) Specific Warm-up:

2 Rounds

5 x Infant Squats

15 x Hollow Rocks

—then—

10 x Back Squat @empty barbell

8 x Back Squat @50%

6 x Back Squat @60%

4 x Back Squat @70%

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Lower Body Strength:

Every 90 seconds for 15 minutes (10 sets):

Back Squat

1 set of 7 reps @75-80%

2 sets of 5 reps @80-85%

3 sets of 3 reps @85-90%

4 sets of 1 rep @90-95%

*if your max is over 1.5 x your body weight I would recommend going every 2:30 (6 sets): 2 sets of 5, 2 sets of 3, 2 sets of 1

37:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) MetCon:

Alternating Every Minute on the Minute 12 minutes (4 sets each):

20 seconds x Max Rep Shoulder to Overhead (leaves 40 seconds rest)

30 seconds x Max Double KB Deadlift (leaves 30 seconds rest)

40 seconds x Max Hops over KB (leaves 20 seconds rest)

*score is total reps: S2OH + Deadlift + Hops

*Pace: Aggressive: 200 total reps, Solid: 180 total reps, Limit: 160 total reps

Beginner: 65/45, 26/18, Lateral Line Hops

Scaled: 95/65, 35/26, Lateral Line Hops

Rx: 115/75, 53/35

Rx+: 135/95, 70/53

55:00-60:00

5) COOL-DOWN