0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds:

250m/200m Row or 200m run or 10/8 calorie bike

10 x Sprawls

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Conditioning (week 2 of 4):

3 Rounds:

*Pick your poison (choose same as last week)

Bike, Run and Row are all same

2 min EASY effort

1 min MODERATE effort

30 seconds HARD effort

90 seconds REST

35:00-40:00

Rest/transition to next section

40:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

10 x MB Ground to Over Shoulder

10 x MB Squats

10 x V-ups

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 25/15, Lying Straight Leg Raises

Scaled: 35/20, Lying Straight Leg Raises

Rx: 50/35

Rx+ 70/50

50:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order