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

2 minutes row or bike @easy pace

20 seconds each side on Side Planks

17:00-22:00

Explanation and Set-up for next section

22:00-40:00

3) Conditioning/Core:

18 minute time block:

400m run @moderate pace

20 x Plank Up Downs (VIDEO)

*this is about steady state cardio, it is not an AMRAP, start with a pace on the run that is your long distance pace

40:00-48:00

Explanation and set-up for MetCon

48:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 7 minutes:

14 x MB Slams

14 x Wall Balls

*Pace: Aggressive: 5 Rounds, Solid: 4 Rounds, Limit: 3 Rounds

Beginner: 15/10, 10/8

Scaled: 25/15, 14/10

Rx: 35/20, 20/14

Rx+: 50/35, 25/20

56:00-60:00

5) COOL-DOWN