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

100m jog

5 Tempo Push-ups (31x)

5 Tempo Squats (313)

17:00-22:00

Explanation and Set-up for next section

22:00-50:00

3) MetCon:

6 Rounds For Time

24 Air Squats

24 Push-Ups

24 Walking Lunge Steps

400 meter Run

*Pace: Aggressive: 22:00, Solid: 24:00, Limit: 27:00

*steady pace and consistency across all rounds

*500/400m Row or 30 calorie Bike in place of run if needed because of weather

*Air Squats: good depth, knees out, whole foot in contact with the ground, stand all the way up with hips fully open

*Push-ups: past 90 degrees or chest to deck, full lockout, keep core tight and whole body moving as a unit

*Lunges: chest up, drive through your heel when coming back to standing, can do forward or reverse lunges

Beginner: Partner and/or knees/hands elevated push-ups, 200m Run

Scaled: Partner and/or knees/hands elevated push-ups, 300m Run

Rx/Rx+: as is

50:00-60:00

5) COOL-DOWN