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

10 RDLs @emtpy barbell

10 Hollow Rocks

*slight bend in the knee, flat back, good stretch in the hamstring, flex butt at the top of each rep

*give them time to warm up to their starting weight

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Lower Body Strength:

Every 2 minutes for 14 minutes:

2 Pause Deadlift @65% and build

*come up to right at knee, solid 3sec pause, finish pull to the top, keep core braced and neutral spine

36:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

*KB Swings: slight bend in the knee, chest up, good hip hinge movement (not squat), hip pop and flex butt on every rep, arms are just along for the ride (should be actively using them to raise the KB or resist it on the way down)

*KB Twists: good posture, feet crossed and off the ground, solid full rotation and touch KB on ground each side, 20 each way

*Toes to Bar: how well can you string together reps with some grip and core fatigue? Go for big sets, good rhythm and pull down with arms

2 Rounds For Time:

50 Russian KB Swings

40 KB Russian Twists

30 Toes to Bar

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

*big sets on all movements, push to stay consistent in round 2

Beginner: 26/18, Lying Straight Leg Raises

Scaled: 35/26, Hanging Straight Leg Raises

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN