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 Lunges

15 second x Handstand hold on the wall (Modified: wall walk feet up wall as far as you feel comfortable)

20 seconds x Jump rope

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) GYMNASTICS:

Alt. EMOM 12: Fitness

30’ x Plank Walk (15’ out and back)

40 seconds x Singles to Double Unders

Alt. EMOM 12: Performance

30 seconds x Handstand Walk attempts

30 x Double Unders

Alt. EMOM 12: Sport

30’ x Handstand Walk

40 x Double Unders

32:00-37:00

Transition to MetCon

37:00-51:00

4) METCON:

For Time: 14 min cap

100 x Single DB Lunges @Fitness: 35/20, Performance: 50/35, Sport: 70/50

50 x Single DB Hang Clean & Jerks @Fitness: 35/20, Performance: 50/35, Sport: 70/50

*Every 2 minutes beginning at 0:00 Toes to Bar @Fitness: 10 x Side to Side Knee Raises, Performance: 10 reps, Sport: 15 reps)

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Quad Stretch x 20 seconds each

Up Dog x 20 seconds

Child’s Pose x 20 seconds