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

5 x Infant Squats

20 x Line Hops

30 seconds x Wall Sit

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Strength:

12 minute time block:

Tempo Pause Back Squats: 6 sets, Reps 4,4,3,3,2,2

(33x…3 second lowering, 3 second pause, speed on the way up)

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon:

2 Rounds for Time:

50 x AbMat Sit-ups

50 x Lateral Hops over KB

50 x Russian Swings @Fitness: 35/26, Performance: 50/35, Sport: 70/53

50:00-55:00

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