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

T-Spine Rotations x 10 (5 each way, CLICK for video)

Knee Up Balance x 15 seconds each side (CLICK for video, eyes closed if you can)

Single DB Lunges x 10 (5 each leg)

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Lower Body Strength:

Every 3 minutes for 12 minutes (4 sets):

Bulgarian Squat Drop Set x 12 each leg

*first 4 reps: Double DB or KB, next 4 reps: Single DB or KB, last 4 reps: no weight

*perform all 12 reps per leg in a continuous manner, do the first 4 with two DB/KB, drop one and continue with the next 4 reps, drop the other one, complete the last 4 reps

—then—

Every Minute on the Minute for 3 minutes (shoulder pre-hab):

Double DB Reverse Flys x 12

35:00-40:00

Explanation and set-up for MetCon

40:00-50:00

4) MetCon:

5 Rounds For Time:

12 x Toes to Bar (Fitness: Hanging Straight Leg Raises)

10 x Alternating DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

8 x Burpees over DB

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