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

10:00-18:00

2) SPECIFIC WARM-UP: 3 Rounds

Flutter Kicks x 20

Side Planks x 15 seconds each

Ring Rows x 10

18:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) Strength: Core and Grip

Alternating EMOM 10:

Weighted Hollow Rocks x 20 seconds (Fitness: Hollow Rocks, Sport: Bruce Lee’s x 3)

Plate Holds x 30 seconds

*there will be some carry over core and grip fatigue to the MetCon

30:00-35:00

Explanation and set-up for MetCon

35:00-49:00

4) MetCon:

As many rounds as possible in 14 minutes:

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

400m Run

50 x AbMat Sit-ups

400m Run

49:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Foam Roll and Stretch