0:00-7:00

1) GENERAL WARM-UP:

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

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10/8 x Calorie Bike

10 x Russian Twists (light plate)

15:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) Conditioning/Core:

10 minute time block to complete:

30/21 x Calorie Bike for time

Russian Twists: 5 sets of 20 (10 each way)

*compare your bike time to the amount of calories you got in one minute from a few weeks ago

30:00-35:00

Set-up/transition for next section

35:00-50:00

4) MetCon:

15 Rounds For Time:

3 x Handstand Push-ups (Rx+ Deficit @4/2”, Scaled: Heavy Double DB Push Press)

2 x Strict Pull-ups (Rx+ Strict chest to bar, Scaled: kipping chest to bar, kipping chin over bar or banded)

1 x Clean @Rx+ 205/145, Rx 185/125, Scaled 155/105 (from the ground, power or squat)

*Pace: Aggressive: 11:30, Solid: 13:00, Limit: 15:00

*all unbroken reps, this is a strength based MetCon, the limit pace is an EMOM so keep that mentality as you move through the workout

50:00-55:00

Clean up/scores on board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order