0:00-10:00

1) GENERAL WARM-UP:

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

10:00-17:00

2) Coaching Section:

Double KB Swings: turn thumbs in so that palms are facing each leg, this helps clear space

Windmills: with no weight or very light

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) KB Cycle Week 2 of 4:

Alternating Every Minute on the Minute for 15 minutes:

8 x Double KB Swings

8 x Double DB Push Press

8 x KB/DB Windmills (4 each arm)

37:00-47:00

Set up and review for next section

47:00-55:00

4) Grunt Work:

1 minute x Max MB Sprawl to Slam (VIDEO)

1 minute rest

1 minute x Max MB Box Step-overs

1 minute rest

1 minute x Max MB Up and Overs

1 minute rest

1 minute x Max Wall Sit MB Twists (VIDEO)

1 minute rest

Pace: Aggressive: 100 total reps, Solid: 85 total reps, Limit: 70 reps

Beginner: 10/8

Scaled: 14/10

Rx/Rx+ 20/14

55:00-60:00

5) COOL-DOWN