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 Empty Barbell Back Squats

15 x Lying Straight Leg Raises

15:00-20:00

Explanation and Set-up for next section

20:00-33:00

3) Lower Body Strength/Core:

Every 3 minutes for 6 minutes (2 sets):

Max Rep Back Squat (see chart for second set and first set for next week)

Option 1: @90% of your highest 2 rep from last week

Option 2: 80-85% of you 1 rep max

Option 3: Put on a weight you think you can get 5-10 reps MAX…no more, no less

Chart:

1-2 reps: decrease 5-10#

3-4 reps: same weight

5-6 reps: increase 5-10#

7+: increase 10-15#

—1 minute rest (until the 7 minute mark)—

Alternating Every Minute on the Minute for 6 minutes (3 sets of each):

Barbell RDLs x 8

KB or DB Side Bends x 6 each side

33:00-38:00

Explanation and set-up for MetCon

38:00-50:00

4) MetCon:

For Time:

30-20-10 of:

Single Arm KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

Box Jumps @Rx+/Rx 24/20”, Scaled 20/16”

Pull-ups (Rx+ Chest to Bar, Scaled Jumping/Banded)

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