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 Frog Jumps

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Conditioning (week 3 of 4):

4 Rounds:

All options the same

2:30 EASY effort

1 min MODERATE effort

30 seconds HARD effort

36:00-41:00

Rest/transition to next section

41:00-50:00

4) MetCon:

“Midline Madness 2”

30 seconds x Front Plank

100 x Russian Twists

30 seconds x Front Plank

200 x Flutter Kicks

Max time front plank hold

50:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order