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:

2 Rounds:

PVC or Barbell Front Rack Stretch x 20 seconds each side

Infant Squats x 5

—then—

10 x Front Squats @Empty Barbell

10 x Sit-ups

8 x Front Squats @40-50%

8 x Squat Jumps

6 x Front Squats @60%

6 x Burpees

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Lower Body Strength:

15 minute time block:

Work to new 1 rep max on Front Squat…LET’S GOOOOOOO!

*recommended using the first 5-7 minutes to continue to warm-up then taking around 5 solid attempts for your max

35:00-40:00

Explanation and set-up for MetCon

40:00-51:00

4) MetCon:

As many reps as possible in 11 minutes:

Reps: 1,2,3,4,5,6,7,8,9,10 (if you make it all the way through, start back at 1)

Hang Power Cleans @Fitness: 75/55, Performance: 95/65, Sport: 115/75

Thrusters @Fitness: 75/55, Performance: 95/65, Sport: 115/75

Burpees

*if you make it all the way through 10 for each movement that is 165 reps

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up Dog x 30 seconds

Down Dog x 30 seconds

Child's Pose x 30 seconds