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

24 Flutter Kicks

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: 10 reps at 60-65%

Sets 3-4: 3 reps at 80-85%

Sets 5-6: 2 reps at 85-90%

34:00-41:00

Transition

41:00-55:00

4) MetCon:

AMRAP 14:

30 Double Unders

20 MB Russian Twists (10 each way)

10 Wall Balls

*Pace: Aggressive 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: Line Hops, 10/8

14-15: 14/10 and Single Unders if needed

16-17: 20/14, Single Unders if needed

55:00-60:00

5) COOL-DOWN