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 Hanging Knee Raises

8 x Ring Rows

6 x Push-ups

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Upper Body Strength:

18 minute time block:

Single Arm DB Floor Press 5 sets of 5 each arm

Single Arm DB Knee Supported Rows 5 sets of 5 each arm

Barbell Pullovers 4 sets of 8

Barbell Skull Crushers 4 sets of 8

38:00-42:00

Explanation and set-up for MetCon

42:00-51:00

4) MetCon:

AMRAP 9:

10 x Plate Step-overs @Fitness: 20/16”, 25/15, Performance: 24/20”, 35/25, Sport: 24/20”, 45/35

20 x Russian Twists @Fitness: 25/15, Performance: 35/25, Sport: 45/35

*Every 90 seconds beginning at 0:00: 1 x Rope Climb (Fitness: 5 x Rope Pulls or 15 x Ring Rows, Sport: 1 x Legless)

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each

Quad Stretch x 20 seconds each

Up Dog x 20 seconds