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

12 x Sit-ups

10 x Ring Rows

8 x Push-ups

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Upper Body Strength:

Every 3 minutes for 9 minutes (3 sets):

30 seconds x Hollow Flutter Kicks (CLICK for video)

30 seconds x Max rep Bench Press @Fitness 40% of body weight, Performance: 60% of body weight, Sport: 80% of body weight

*with this set up, should be able to have up to 3 people at each rack

—1 minute rest (until the 10 minute mark)—

EMOM 5:

3 x Weighted Strict Pull-ups (Fitness: 6 x Snatch Grip Bent Over Rows)

*reps dropped from a couple weeks ago, increase the weight

35:00-40:00

Explanation and set-up for MetCon

40:00-50:00

4) MetCon:

4 Rounds For Time:

400m Run

20 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

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