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 PVC Overhead Good Mornings

10 x Lying Straight Leg Raises

20 seconds x Bar Hang on Rig

15:00-20:00

Explanation and Set-up for next section

20:00-37:00

3) Skill Work:

Alternating Every Minute on the Minute for 8 minutes (4 sets of each):

1) Kip Swing + Pull-ups (2-3 swings + 1-2 pull-ups, come off bar, x 2 in the minute, Fitness: Kip swing only x 6-8 x 2 in the minute, Sport: Kipping Pulldowns x 3-4 singles in the minute)

2) Wall Walks x 3 (Fitness: walk to about 45 degrees, Sport: 15-30’ Handstand Walk)

—1 minute rest/transition—

Alternating Every Minute on the Minute for 8 minutes (4 sets of each):

1) Double Unders x 10-20 (Good time to try double unders, Fitness: Singles, Sport Double Unders x 20-30)

2) Elevating Toes to Bar 2 sets of 6 in the minute (Fitness: Knee Raises, Sport: Strict Toes to Bar x 5-10)

37:00-42:00

Explanation and set-up for MetCon

42:00-52:00

4) MetCon:

Partner AMRAP 10:

One person always Rowing for max calories

One person working on rounds and reps of:

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

10 x AbMat Sit-ups

*switch whenever you want

*two scores: rounds and reps and total calories

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