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:

2 Rounds

15/11 x Calorie Bike

250m Row

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Conditioning:

3 minutes of work/1 minute of rest x 2 sets for each modality:

Bike (moderate effort)

Row (moderate effort)

*1 minute of rest is also switching to next modality

*this is your long distance effort, we will increase time in this 4-week cycle to work on cardio endurance which also helps you recover in between sets, rounds and workouts

36:00-42:00

Rest/transition to next section

42:00-50:00

4) MetCon:

5 Rounds For Time:

7 x Deadlift

11 x Bar Facing Burpees

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Scaled: 185/125

Rx: 225/155

Rx+ 275/185

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