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: 2 Rounds

10 x Lunges

15 x Ring Rows

20 x Mountain Climbers

25 x Shoulder Taps

30 x Flutter Kicks

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon: “Angie”

For Time:

100 x Pull-ups (Scaled Jumping Pull-ups)

100 x Push-ups (Scaled knee push-ups)

100 x Sit-ups

100 x Air Squats

Fitness: scaled movements and can break it up in 10 rounds of 10 of each movement

Performance: can break it up in 5 rounds of 20 of each movement

Sport: straight through

50:00-55:00

Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lying Glute Stretch x 20 seconds each

Iron Cross x 5 each way

Down Dog with calf stretch x 5 each way