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

Bar Hang x 15 seconds

Front Plank x 30 seconds

Wall Sit x 45 seconds

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Skill Transfer:

15 minute time block

5 sets of each

Plate Drags x 20 (10 each way)

Single KB Overhead Walk x 50m (25m each arm)

Prone Y’s x 12

*these movements help with handstand walks, overhead stability and pre-hab to keep your shoulders healthy

35:00-40:00

Explanation and set-up for MetCon

40:00-52:00

4) MetCon:

22-18-14-10 of:

Single DB Hang Clean & Jerks @Fitness: 35/20, Performance: 50/35, Sport: 70/50

Toes to Bar (Fitness: Knee Raises)

52:00-55:00

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