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:

Knee Up Balance x 15 seconds each

Float Eyes Closed Balance x 15 seconds each

Knee Up Eyes Closed x 15 seconds each

Double Leg Linear Hops x 30 seconds

Double Leg Lateral Hops x 30 seconds

Single Leg Linear Hops x 15 seconds each

Single Leg Lateral Hops x 15 seconds each

20 x Lunges (10 each leg)

30 x Double Understanding (60 singles)

15:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) Gymnastics: Pistols and Dubs

Level 3: 40+ unbroken double under and/or 10+ unbroken pistols

Alternating EMOM 10:

Single Leg Double Unders or attempts x 5-10 each leg

Alternating Pause Pistols x 8 (4 each leg, solid 3 second pause at the bottom)

Level 2: 10-30 unbroken double unders and/or can do some pistols

Alternating EMOM 10:

30 seconds x Double Under

Alternating Pistols x 10 (5 each leg)

Level 1: working towards double unders and/or pistols

Alternating EMOM 10:

Single Under to Double Under attempts

Tempo Split Squats x 8 (4 each leg, solid 3 second lowering and raising)

30:00-35:00

Explanation and set-up for MetCon

35:00-53:00

4) MetCon:

8 Rounds for Time:

100m Run

10 x Pull-ups (Fitness: Jumping, Sport: C2B)/10 x Toes to Bar (Fitness: Knee Raises)

*alternate rounds: 1,3,5,7 Pull-ups/2,4,6,8 T2B

100m Run

10 x Burpees

53:00-55:00

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