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

12 Russian KB Swings

12 AbMat Sit-ups

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Lower Body Strength:

Every 2 minutes for 12 minutes:

Deadlift

Sets 1-2: 6 reps

Sets 3-4: 5 reps

Sets 5-6: 4 reps

34:00-45:00

Transition

45:00-55:00

4) MetCon:

6 Rounds For Time:

5 Hang Power Cleans

10 Hand Release Push-ups

15 AbMat Sit-ups

*Pace: Aggressive 9:00, Solid: 9:30, Limit: 10:00

Beginner: 45/35, Knees or hands elevated push-ups

14-15: 95/65, Knees or hands elevated push-ups

16-17: 115/75

55:00-60:00

5) COOL-DOWN