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 Bike

20 x Shoulder Taps

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Conditioning:

Every 3 minutes for 18 minutes (2 sets of each):

Max distance Row in 1:15 + 45 second front plank hold (leaves 1 minute rest)

Max calorie Bike in 1:15 + 45 second wall sit (leaves 1 minute res)

300m Run + Overhead Barbell Hold until 2 minute mark (leaves 1 minute rest)

*goal is to increase heart rate then work on holding, bracing and breathing

38:00-43:00

Explanation and set-up for MetCon

43:00-51:00

4) MetCon:

As Many Rounds as Possible in 8 minutes:

4 x Cleans @Fitness: 115/75, Performance: 135/95, Sport: 155/105 (from the ground, power or squat)

6 x Pull-ups (Fitness: Jumping, Sport: chest to bar)

8 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

51:00-55:00

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