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 with empty barbell:

5 x Infant Squats

10 x Sit-ups

—then—

6 x Back Squat @40%

4 x Back Squat @50%

2 x Back Squat @60%

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Lower Body Strength:

14 min block: Back Squat

2 x 6 @75+%

2 x 4 @80+%

3 x 2 @85+%

*complete heaviest weight you can at each weight

*recommended to do a set every 2 minutes…always focus on technique, but make sure you lift heavy enough to want the rest

34:00-40:00

Set-up/transition for next section

40:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

400m Run (should take no longer than 2:30, scale accordingly)

20 x Wall Balls

*Pace: Aggressive: 4 Rounds, Solid: 3 + run, Limit: 3 Rounds

Scaled: 14/10

Rx: 20/14

Rx+: 30/20

Notes:

The run should be at a steady pace. Try to go unbroken on wall balls as long as you can, when you do need to break, no more than two sets. I personally prefer doing 12/8 in something like this instead of 10/10.

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