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

10 x Push-ups (knees if needed)

10 x Ring Rows

10 x Air Squats

15:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) Upper Body Strength:

Alternating EMOM 10:

Tempo Pause Bench Press x 6,5,4,3,2 (33x…3 second lowering, 3 second pause, fast up)

Pull-ups x 6,5,4,3,2 (hardest version you can: weighted strict chest to bar, strict chest to bar, weighted strict chin over bar, strict chin over bar, kipping chest to bar, kipping chin over bar, jumping)

30:00-35:00

Explanation and set-up for MetCon

35:00-52:00

4) MetCon:

As Many Reps as Possible in 7 minutes:

5,10,15,20,etc. of

Calorie Row

Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

—3 minutes rest—

As Many Reps as Possible in 7 minutes:

3,6,9,12,etc. of

Calorie Assault Bike

Burpees

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Iron Cross x 5 each way

Scorpions x 5 each way

Calf Stretch x 20 seconds each way