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 Single DB Push Press (5 each arm)

10 x DB Goblet Squats

20 x Lateral Hops over DB

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Full Body Strength:

Every 2 minutes for 10 minutes (5 sets):

Single DB Hang Squat Clean

Single DB Shoulder to Overhead

Sets 1-2: 10 x squat cleans + 6 x shoulder to overhead

Sets 3-4: 8 x squat cleans + 4 x shoulder to overhead

Sets 5: 6 x squat cleans + 2 x shoulder to overhead

*increase weight as reps drop

—1 minute rest (until the 11 minute mark)—

EMOM 4:

Single DB Bent Over Rows x 6 each arm

35:00-40:00

Explanation and set-up for MetCon

40:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

50 x Double Unders (Fitness: 100 Singles)

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

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