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

100m Jog

15 x Air Squats

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Fitness Friday:

Every 2 minutes for 18 minutes (3 sets of each modality)

200m Run

Max Calorie Assault Bike x 20 seconds

Max Calorie Row x 30 seconds

*stay at your station for 3 sets then rotate

38:00-43:00

Explanation and set-up for MetCon

43:00-50:00

4) MetCon:

6 Rounds for Time:

5 x Squat Cleans @Fitness: 115/75, Performance: 135/95, Sport: 155/105

7 x Pull-ups (Fitness: Jumping, Sport: Chest to Bar

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Foam Roll and Stretch