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:

3 Rounds

20sec Hang From Rig

10 Supermans

10 Lying Leg Raises

10 Iron Crosses

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Accessory Strength Work:

Alt. Every Minute on the Minute for 15 minutes (3 sets each):

6 Barbell Good Mornings @light to moderate weight

5 Barbell Rollouts @same weight as good mornings

30sec Plate Holds

*ideally taking the barbell from the ground to do the good mornings so then you can set it down for the rollouts

*between this accessory work and the MetCon there is some focus today on lower back muscular endurance, this needs to be training like anything else. Really harp on using your glutes on the good mornings in this section and on the swings in the MetCon. You have to think of flexing your butt on every rep. A lot of people don’t utilize their glutes and that puts extra stress on their lower back

37:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

Every 3 minutes for 12 minutes:

15 Shoulder to Overhead

30 Single Arm KB Swings

Max Double Unders with remaining time

*Pace: Aggressive: 200 Double Unders, Solid: 180 Double Unders, Limit: 140 Double Unders

Beginner: 75/55, 26/18, Line Hops

Scaled: 95/65, 35/26, Single Unders

Rx: 115/75, 53/35

Rx+: S2OH and Swings must be unbroken

55:00-60:00

5) COOL-DOWN