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

100m jog

10 x Good Mornings @Empty barbell or PVC

8 x Back Squats @Empty barbell or PVC

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Strength:

Alternating Every Minute on the Minute for 12 minutes (6 sets of each):

Russian KB Swings @AHAP (as heavy as possible…with good technique)

Double DB Hang Squat Cleans @AHAP (as heavy as possible…with good technique)

Sets 1-2: 12 x Swings/10 x Squat Cleans

Sets 3-4: 10 x Swings/8 x Squat Cleans

Sets 5-6: 8 x Swings/6 x Squat Cleans

*increase weight as reps drop

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon:

4 Rounds For Time:

20 x Single DB Ground to Overhead @Fitness: 35/20, Performance: 50/35, Sport: 70/50

20 x Single DB Step-ups @Fitness: 35/20, Performance: 50/35, Sport: 70/50 (find a box height that puts your leg at roughly 90 degrees when foot is on the box, even if you need to put a rubber plate on the ground to step off of on to the box)

50:00-55:00

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