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 seconds x Bar Hang from rig

20 seconds x Double Leg Glute Bridge

30 seconds x Plank

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Gymnastic Skill Work:

Alternating Every 30 seconds for 6 minutes (4 sets of each movement):

6 x Kipping Swings

6 x Knee Raises

6 x Elevating Toes to Bar

—2 minutes rest—

Alternating Every minute on the minute for 6 minutes (2 sets of each):

3 x 45 degree Wall Walks (walk up wall only to roughly 45 degrees)

3 x Full Wall Walks (Fitness: past 45 degrees)

3 steps each way x Lateral wall walks (Fitness: 45 degree, Performance: stomach to wall, Sport: back to wall)

34:00-39:00

Explanation and set-up for MetCon

39:00-51:00

4) MetCon:

4 Rounds For Time:

400m Run (should be around 2 minutes, scale as needed)

15 x Deadlift @Fitness: 11 5/75, Performance: 135/95, Sport: 165/115

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