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

30sec Hollow Rocks

5 Back Squats @empty barbell, light, moderate

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:

6 Back Squats at 72.5-77.5%

34:00-43:00

Transition to next section

43:00-55:00

WOD:

AMRAP 12:

10 Burpees over KB

20 Russian KB Swings

40 Double Unders

Pace: 6-8 Rounds

Beginner: 26/18, Line Hops or Single Unders

14-15: 35/26

16-17: 53/35

55:00-60:00

5) COOL-DOWN