0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

5 x Infant Squats, pause at each position (VIDEO)

20 x Hollow Flutter Kicks (VIDEO)

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Lower Body Strength: Back Squat “Crazy Eights”

Every 2 minutes for 16 minutes (8 sets):

Sets 1-2: Back Squat x 8 @50% (light weight if you don’t have a recent max)

Sets 3-4: Back Squat x 8 @55% (light weight if you don’t have a recent max)

Sets 5-6: Back Squat x 8 @60% (moderate weight if you don’t have a recent max)

Sets 7-8: Back Squat x 8 @65% (moderate weight if you don’t have a recent max)

*complete 8 squats, rest for the remainder of the 2 minutes

36:00-41:00

Set-up/transition for next section

41:00-50:00

4) MetCon: (goal 6:00-9:00 cap)

For Time:

22 x Toes to Bar

22 x Push Press

18 x Toes to Bar

18 x Push Press

12 x Toes to Bar

12 x Push Press

Beginner: Lying Straight Leg Raises hands under butt if needed (VIDEO), 45/35

Intermediate: Hanging Knee Raises as high as you can (VIDEO), 75/55

Advanced: 95/65

Sport: 115/75

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up Dog x 20 seconds

Down Dog x 20 seconds

Child’s pose x 20 seconds