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 x Single Leg Footprints (5 each leg, CLICK)

10 x Single Leg Linear Swings (5 each leg, CLICK)

20 seconds each side x Side Plank

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Lower Body Strength:

Every 3 minutes for 15 minutes:

30 seconds x Wall Sit

20 x Plate Drags (CLICK, 10 each way)

10 x Front Rack Lunges (5 each leg, choose a challenging weight for each round)

35:00-40:00

Explanation and set-up for MetCon

40:00-52:00

4) MetCon:

Alternating Every Minute on the Minute for 12 minutes: (6 sets of each)

1 x Rope Climb + Max Single DB Hang Clean & Jerk with time remaining in the minute @Fitness 35/20, Performance: 50/35, Sport: 70/50

100m Run

*stagger the start if needed because of class size…meaning start a group in the second minute when group 1 is running so for the remainder of the workout they will be on opposite things, but still get the intended stimulus

52:00-55:00

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