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:

Single Leg Float Balance x 20 seconds each leg

Single Leg Knee Up Balance x 20 seconds each leg

Single Leg Float Balance EYES CLOSED x 20 seconds each leg

Single Leg Knee Up Balance EYES CLOSED x 20 seconds each leg

—then—

3 Rounds

10 x Double DB or KB Push Press

10 x Single DB or KB Lunges

30 second x Plank

18:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) MetCon: “Mary has a 6-pack”

AMRAP 20:

5 x Handstand Push-ups (Scaled Seated Double DB Strict Press @approx. 10-20% of your body weight in each hand (if you weigh 200#, that would be a 20-40# DB in each hand)

10 x Alt. Pistols (Scaled Double DB Lunges @35/20 or less)

15 x Toes to Bar (Scaled Hanging Knee Raises or Sit-ups if needed)

42:00-50:00

Recover/Clean up/Scores on the board

50:00-60:00

5) COOL-DOWN: 3 Rounds

PVC Pass Throughs x 10

PVC Ankle Mobility x 10 each way

Wall Quad Stretch x 20 seconds each way