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 Single DB Squats

10 x Single Arm, Single Leg RDLs (5 each side)

10 x Hanging Knee Raises

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Lower Body Strength:

Every 2 minutes for 12 minutes (6 sets):

Double KB Front Rack Squats + Single KB Step-ups (find a height that puts your leg at roughly 90 degrees when your foot is on the box or bench)

Sets 1-2: 10 x squats + 8 x Step-ups (4 each leg)

Sets 3-4: 8 x squats + 6 x Step-ups (3 each leg)

Sets 5-6: 6 x squats + 4 x Step-ups (2 each leg)

*increase weight as reps drop if you can

*can use DBs too if needed

32:00-37:00

Explanation and set-up for MetCon

37:00-52:00

4) MetCon:

Every 3 minutes for 15 minutes (5 sets):

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

20 x AbMat Sit-ups

Max Toes to Bar with time remaining in 2 minutes (leaves 1 minute rest, Fitness: Knee Raises)

*goal is to have at least 30 seconds for T2B

*we are utilizing pre-fatigue in grip and core, then performing the skill

*score is total reps (swings and sit-ups count, in case there are rounds where they can’t get many T2B/knee raises)

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Foam Roll and Stretch