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 Empty barbell or PVC Overhead Squats

10 x Ring Rows

10 x Sit-ups

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Strength:

Alternating EMOM 16:

Pull-ups

Overhead Squats

Sets 1-2: 5 reps of each movement (hardest version of pull-up you can)

Sets 3-4: 4 reps of each movement (hardest version of pull-up you can)

Sets 5-6: 3 reps of each movement (hardest version of pull-up you can)

Sets 7-8: 2 reps of each movement (hardest version of pull-up you can)

36:00-41:00

Explanation and set-up for MetCon

41:00-50:00

4) MetCon:

For Time:

20/16 x Calorie Assault Bike

30 x Burpees

40 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

50 x Double Unders (Fitness: 100 Singles)

*EMPTY. IT. OUT.

*stagger the start so everyone does the assault bike, have groups go every 2 minutes, goal is make people push hard and have fun with it, anyone who is not going should be cheering the others on

50:00-55:00

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