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

20 x Jumping Jacks

20 x Mountain Climbers

20 x Shoulder Taps

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Conditioning:

Alternating Every 6 minutes for 18 minutes (1 set of each):

1,000m/800m Row

800m Run

50/40 x Calorie Bike (Fitness: 40/30, Sport: 60/50)

*goal is to complete distance or calories in around 4 minutes, should not have to be an all out effort, choose distance or cals accordingly

38:00-43:00

Explanation and set-up for MetCon

43:00-52:00

4) MetCon:

22-16-10 of:

Single DB Hang Clean & Jerk @Fitness: 35/20, Performance: 50/35, Sport: 70/50

Burpee over DB

52:00-55:00

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

Calf Stretch x 20 seconds each side