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

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon: “Team 1776”

For Time (in a Team of 3)

Kettlebell Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

Box Jumps @Fitness: 20/16”, Performance/Sport: 24/20”

Air Squats

Push-Ups (Fitness: Knees, Sport: Hand Release)

Burpees

Pull-Ups (Fitness: Ring Rows, Sport: Chest to Bar)

Sit-Ups

Row (calories)

Double-Unders (Fitness: Singles x 2)

Wall Ball Shots @Fitness 14/10, Performance: 20/14, Sport: 30/20

Ball Slams @Fitness: 25/15, Performance: 35/20, Sport: 50/35

Single Dumbbell Push Press @Fitness: 35/20, Performance: 50/35, Sport: 70/50

*As a team, complete a total of 1776 reps involving all exercises in any order (148 reps of each exercise)

*Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

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