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

10/8 Calorie Row/Bike/Ski (one round of each)

30sec Plank

30sec Wall Sit

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Conditioning:

4 Rounds:

40sec Max Row + 40sec Supermans

40sec Rest

40sec Max Bike + 40sec Plank Up Downs (VIDEO)

40sec Rest

*start people at different stations and rotate through, you can even have some start on the core work first if needed

38:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

5 Rounds For Time:

6 Power Cleans

12 Toes to Bar

*Pace: Aggressive: 7:30, Solid: 8:30, Limit: 10:00

*practiced and went for new T2B PRs Monday, now time to try them in a workout, go big on sets

Beginner: 115/75, Lying Straight Leg Raises

Scaled: 155/105, Hanging Straight Leg Raises

Rx: 165/115

Rx+: 185/125, T2B must be unbroken

55:00-60:00

5) COOL-DOWN