0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

10 Crunch and Punch (5 each side)

10 Hip to Knee (5 each side)

10 T to Lunge (5 each side)

*review the movements, take your time and go slow

17:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) Lower Body Strength:

EMOM 8:

1 Turkish Get-up

*alternate arms each round, work to heavy on each side

–2 minute transition/warm-up for deadlift–

Every 2 minutes for 10 minutes:

3 Below Knee Pause Deadlift at 70% and build (solid dead stop pause just below knee, full speed to the top, drop and repeat)

42:00-48:00

Transition to Circuit

48:00-55:00

4) Circuit:

For Time:

40 Russian Twists

40 Plate Hops

30 Russian Twists

30 Plate Hops

20 Russian Twists

20 Plate Hops

10 Russian Twists

10 Plate Hops

*twists are total reps, 40 = 20 each way

55:00-60:00

5) COOL-DOWN