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

15 x Air Squats

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Skill Transfer: Double Unders

Alternating Every Minute on the Minute for 16 minutes:

15/12 x Calorie Row (Fitness 12/9, Sport: 20/15…goal is to be done in 40-50 seconds)

12/9 x Calorie Bike (Fitness: 9/7, Sport: 15/12…goal is to be done in 40-50 seconds)

40 x Double Unders (Fitness: 80 singles, Sport 50 Dubs)

Rest

*stagger the start if needed so everyone can go in this order, with the last minute being rest it will work out

36:00-41:00

Explanation and set-up for MetCon

41:00-51:00

4) MetCon:

As Many Reps as Possible in 10 minutes:

Reps: 10,9,8,7,6,5,4,3,2,1 (if you get through 1, start back up the ladder…2,3,4,5,etc.)

Front Squats @Fitness: 95/65, Performance: 115/75, Sport: 135/95

Pull-ups (Fitness: Jumping, Sport: Chest to Bar)

*making in through 10 to 1 of both movements is a total of 110 reps

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

PVC Pass Throughs x 10

PVC Ankle Mobility x 10 each way

Straight arm stretch on rig x 20 seconds each way