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 DB Push Press (5 each arm)

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

10 x AbMat Sit-ups

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Upper Body Strength:

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

Double DB or KB Shoulder to Overhead x 4 (build in weight)

Double DB or KB Bent Over Rows x 4 (build in weight)

—then—

Alternating Every Minute on the Minute for 4 minutes:

Y,T,Ws x 12 (4 each)

Plate Drags x 20 (10 each way) @10-25#

36:00-41:00

Explanation and set-up for MetCon

41:00-50:00

4) MetCon:

As Many Rounds as Possible in 9 minutes:

6 x Pull-ups (Fitness: Jumping, Sport: Chest to Bar)

7 x Hand Release Push-ups (Fitness: Knees, Sport: Diamond)

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

50:00-55:00

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