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 Kipping Swings

10 x Lunges

20 x Line Hops

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Skill Work/Pre-hab:

Alternating Every Minute on the Minute for 12 minutes (4 sets of each):

Reverse Bicycle Pulls x 2 sets of 5 in the minute (work on butterfly for those who can, Fitness: Barbell Pullovers x 12)

Linear Lunge to Balance x 10 (5 each leg, band if you can)

T-Spine Rotations x 10 each way

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon:

AMRAP 13:

100m x Single DB or KB Farmer's Carry @Fitness: 35/20, Performance: 50/35, Sport: 70/50 (modify to DB bear crawls if weather is bad)

20 x Single DB or KB Step-ups @Fitness: 35/20, Performance: 50/35, Sport: 70/50

30 x Double Unders (Fitness: 60 singles)

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