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

Side Plank x 20 seconds each side

Single KB Upright Rows x 10 (both hands on one KB)

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Auxiliary Strength:

14 minute time block:

KB Windmills 4 sets of 5 each side

Single Arm KB Bent Over Rows 4 sets of 8 each side

KB Side Bends 3 sets of 10 each side

Ring Rows 3 sets of 15

34:00-39:00

Explanation and set-up for MetCon

39:00-51:00

4) MetCon:

AMRAP 11:

10 x American KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

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

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

20 x Double Unders (Fitness: 40 singles)

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Down Dog x 30 seconds

Child’s Pose x 30 seconds