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

8 x KB Sumo Deadlift High Pull

6 x Sprawls

15:00-20:00

Explanation and Set-up for next section

20:00-44:00

3) MetCon:

8 Rounds For Max Reps

20 seconds x Max Wall Balls

10 seconds rest

20 seconds x Max Ring Rows

10 seconds rest

20 seconds x Max Burpees

10 seconds rest

20 seconds x Max V-ups

10 seconds rest

20 seconds x Max Russian KB Swings

40 seconds rest

*focus on consistent movement during the 20 seconds

*score is total reps, in workouts like this I always just keep a running count so I don’t have to do math :), so if I do 12 wall balls I would start counting from there on ring rows and so on…

Rx+ 30/20, 70/53

Rx 20/14, 53/35

Scaled 14/10, Toe Touches, 35/26

44:00-50:00

Clean up/scores on board

50:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order