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 Arm Push Press (5 each arm)

10 x Single DB Bent Over Rows (5 each arm)

20 x Hollow Flutter Kicks

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Pull/Core Strength:

Alternating Clusters Every 2 minutes for 12 minutes (3 sets of each):

Pull Cluster

4 x Barbell Upright Rows (choose a challenging weight)

6 x Barbell Bent Over Rows (same weight used on upright rows)

8 x Ring Rows (feet elevated if you can)

Core Cluster:

10 x Hollow Rocks

20 x Hollow Flutter Kicks

40 seconds x Side Plank (20 seconds each side)

32:00-37:00

Explanation and set-up for MetCon

37:00-51:00

4) MetCon:

3 Rounds For Time: 6 minute cap

10 x Alternating DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

10 x Box Jumps @Fitness: 20/16”, Performance/Sport: 24/20”

—2 minutes rest—

As Many Rounds as Possible in 6 minutes:

10 x Alternating DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

10 x Box Jumps @Fitness: 20/16”, Performance/Sport: 24/20”

*great way to compare your mentality and push with for time and AMRAP formats

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