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 Single KB Lunges (5 each leg)

20 x Hollow Flutter Kicks

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Lower Body Strength:

15 minute time block:

Double KB Bulgarian Squats x 10 (5 each leg, hold KB in each hand)

DB Sit-ups x 5 (feet anchored, DB behind head, see video)

35:00-40:00

Explanation and set-up for MetCon

40:00-51:00

4) MetCon:

5 Rounds for Time:

12 x Sprawl to KB Deadlift @Fitness: 35/26, Performance: 53/35, Sport: 70/53

10 x Pull-ups (Fitness: jumping or band, Sport: Chest to Bar)

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Iron Cross x 5 each way

Scorpions x 5 each way

PVC Lat Stretch x 20 seconds each way