0:00-5:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

5:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10 x Single Arm DB Strict Press

10 x Goblet Squats

10 x Ring Rows

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Gymnastics:

15 min block:

2 sets of: 8 x HSPU + 12 x Double DB or KB Bent Over Rows (Fitness: Box Pike HSPU, Sport: Deficit @4/2”)

2 sets of: 6 x HSPU + 10 x Double DB or KB Bent Over Rows (Fitness: Box Pike HSPU, Sport: Deficit @4/2”)

2 sets of: 4 x Deficit HSPU @4/2” + 8 x Double DB or KB Bent Over Rows (Fitness: Box Pike HSPU, Sport: Deficit @6/4”)

*increase weight on rows as reps drop if you can

35:00-40:00

Explanation and set-up for MetCon

40:00-51:00

4) MetCon:

EMOM 11:

Minutes 1-3: 10 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53 + Max Air Squats in remaining time in the minute

Minute 4: Rest

Minutes 5-7: 10 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53 + Max Push-ups (Fitness: knee push-ups) in remaining time in the minute

Minute 8: Rest

Minutes 9-11: 10 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53 + Max Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20 in remaining time in the minute

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