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 Good Mornings @emtpy barbell

20 Scissor Kicks

*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

22:00-35:00

3) Lower Body Strength:

5 Sets:

1 Deadlift every 15 seconds for 1 minute (:00, :15, :30, :45, :60…5 reps) @70% and build

—1:30 rest between sets—

*set the clock for 5 sets of 1 minute work and 1:30 rest, call out their reps every 15 seconds, note that this week we do call a rep at 0, this small change is just so we can get 5 reps completed

*after their last set they can clean up the weights and barbells

35:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

*Swings: chest up, good hip pop and flex your butt, arms are just along for the ride

*Toes to Bar: good rhythm, strong pull down with straight arms

Alternating Every 3 minutes for 12 minutes:

300m Run + Max Russian KB Swings

30/21 Calorie Bike + Toes to Bar

*Pace: Aggressive: 100 Total Reps, Solid: 80 Total Reps, Limit: 60 Total Reps

*push hard on the cardio, steady sets on the skills

*the run/bike should be around 2:00

Beginner: 200m Run, 26/18, 20/14, Lying Straight Leg Raises

Scaled: 35/26, Hanging Straight Leg Raises

Rx: 53/35

Rx+: 400m Run, 70/53

55:00-60:00

5) COOL-DOWN