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:

10 x Air Squats

10 x Ring Rows

—then—

250m easy pace

250m moderate pace

250m hard pace

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Conditioning:

1,000m Row

*time frame allows multiple people to use the same rower, have some fun and cheer each other on

32:00-40:00

Rest/transition to next section

40:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

9 x Thrusters

35 x Double Unders

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 5 Rounds

Scaled: 75/55, Single Unders

Rx: 95/65

Rx+ 115/75

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