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 KB RDLs

15 seconds x Handstand Hold on Wall (Fitness: shoulder taps)

30 seconds x Side Planks (15 seconds each side)

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Skill Strength: Handstand Walk

Alternating Every Minute on the Minute for 15 minutes:

Y,T,Ws x 15 (5 each)

T-Spine Rotations x 12 (6 each way)

Wall Walks x 3 (Fitness: as high as you can walk for 2 reps, Sport: 4 reps)

35:00-40:00

Explanation and set-up for MetCon

40:00-51:00

4) MetCon:

3 Rounds for Time:

20 x Single Arm KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

20 x Sprawl to Suitcase Deadlift @Fitness: 35/26, Performance: 53/35, Sport: 70/53

100m x Single Arm KB Farmer’s Carry (switch hands whenever) @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

Down Dog x 30 seconds

Child’s Pose x 30 seconds