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:

3 Rounds

250m Row or 10/8 x Calorie Bike

30 seconds x Front Plank

10 x Supermans

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Conditioning/Core:

Alternating Every 3:30 for 14 minutes (2 sets each):

3 minute Row or Bike @slightly above moderate pace (leaves 30 seconds rest/transition)

As Many Rounds and Reps in 3 minutes (leaves 30 seconds rest/transition): Scissors x 30 (VIDEO), 10 x Good Mornings @empty barbell

36:00-45:00

Explanation and set-up for MetCon

45:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible 10 minutes:

30 x Russian KB Swings

20 x Box Jumps

10 x Toes to Bar

*Pace: Aggressive: 3 Rounds, Solid: 2.5 Rounds, Limit: 2 Round

Beginner: 18/10, 16/12”, Lying Straight Leg Raises

Scaled: 26/18, 20/16”, Hanging Straight Leg Raises

Rx: 35/26, 24/20”

55:00-60:00

5) COOL-DOWN