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 Plate Sit-ups

10 Plate Lunges

20 Plate Ground to Overhead

*body should be primed, just need to review the movements in the workout and give them time to warm up those movements and get set-up

17:00-22:00

Explanation and Set-up for next section

22:00-32:00

3) MetCon:

For Time:

—Buy-in—

200m Single KB Carry

—then—

50-40-30 of:

AbMat Sit-ups

Russian KB Swings

KB Lunge and Pass

—Cash-out—

200m Single KB Carry

*Pace: Aggressive: 20:00, Solid: 22:00, Limit: 24:00

*switch hands when needed on the carries, focus on steady, bigger sets for all movements

*Sit-ups: touch hands over head, sit up passed 90 degrees and touch toes

*Swings: chest up, slight bend in the knee, whole foot in the ground, flex your butt on every rep, arms are just along for the ride

*Lunge and Pass: chest up, push off your whole foot, can be forward or reverse lunges when passing KB under leg to other hand

Beginner: 26/18, no weight on lunges

Scaled: 35/26

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN