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

20 x Line Hops

250m/200m Row (easy round 1, moderate round 2, fast round 3)

15:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) Conditioning:

10 minute time block:

1,000m Row for time

*enough time for multiple people to go on the same rower

30:00-35:00

Set-up/transition for next section

35:00-50:00

4) MetCon:

3 Rounds

As Many Rounds and Reps as Possible in 4 minutes:

8 x Box Jump Overs

12 x Weighted AbMat Sit-ups

—1 minute rest between rounds—

*pick up where you left off each round
*Pace: Aggressive: 12 Rounds, Solid: 10 Rounds, Limit: 9 Rounds

Scaled: 20/16”, 14/10

Rx: 24/20”, 20/14

Rx+ 30/24”, 30/20

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