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

10/8 x Calorie Row or Bike

100m jog

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Conditioning:

Alternating Every 3 minutes for 18 minutes:

400m Run (Fitness: 200-300m, Sport: 400m)

500/400m Row (Fitness: 400/300m, Sport: 500/400m)

16/12 x Calorie Bike (Fitness: 12/9, Sport 20/16)

*start at different stations if large class, you will do each stating twice, your rest is whatever time is remaining in the 3 minutes, goal is to have 1 minute rest

38:00-43:00

Explanation and set-up for MetCon

43:00-50:00

4) MetCon:

AMRAP 7:

10 x KB Sumo Deadlift High Pull @Fitness 35/26, Performance: 53/35, Sport 70/53 (one KB, both hands)

20 x Double Unders (Fitness: 40 singles)

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Down Dog x 30 seconds

Child’s Pose x 30 seconds