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 x Air Squats

10 x Push-ups

10 x Ring Rows

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Conditioning:

Bike Intervals

3 Rounds (12 minutes):

50 seconds EASY pace/10 seconds HARD pace x 2 (2 minutes)

2 minutes rest

*can share a bike if needed

32:00-37:00

Explanation/set-up for next section

37:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 13 minutes:

50 x Single DB Ground to Overhead (snatch or clean & jerk)

100’ x Single DB Drag Bear Crawl (VIDEO)

50 x Russian KB Swings

100’ x Single DB Drag Bear Crawl

*steady grinder, goal to complete the ground to overhead and swings in 2-3 sets, steady movement on the DB drag bear crawl

*mark off 20’ sections for the bear crawl

*Pace: Aggressive: 1+50 DB ground to overhead, Solid: 1 +25 DB ground to overhead, Limit: 1 round

Beginner: 25/15, 26/18

Scaled: 35/20, 35/26

Rx: 50/35, 53/35

Rx+: 70/50, 70/53

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side