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:

2 Rounds:

10 x Single KB Suitcase Deadlift (5 each arm, KB at your side)

20 x Hollow Flutter Kicks

—then—

5 x Deadlift @40-50%

4 x Deadlift @50-60%

3 x Deadlift @60-70%

2 x Deadlift @70-75%

15:00-20:00

Explanation and Set-up for next section

20:00-29:00

3) Lower Body Strength

Every Minute on the Minute for 9 minutes:

Sets 1-3: 1 x Deadlift @80%

Sets 4-6: 1 x Deadlift @85%

Sets 7-9: 1 x Deadlift @90%

*IF YOUR MAX IS OVER 1.5 X YOUR BODY WEIGHT: 1 x Deadlift every 90 seconds for 9 minutes (6 sets)

Sets 1-2: 1 x Deadlift @80%

Sets 3-4: 1 x Deadlift @85%

Sets 5-6: 1 x Deadlift @90%

29:00-34:00

Set-up and explanation of MetCon

34:00-43:00

4) MetCon:

3 Rounds For Time:

8 x Cleans @Fitness: 155/105, Performance: 165/115, Sport: 185/125 (Sport+ 205/145)

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

43:00-48:00

Clean-up/Scores on the board and/or Set-up for Extra Credit

48:00-56:00

Alternating Every Minute on the Minute for 8 minutes (4 sets of each):

Single DB Tempo Curls x 4 each arm (3 seconds up AND down)

Tempo Sit-ups x 8 (3 seconds up AND down)

56:00-60:00

5) COOL-DOWN: 3 Rounds

Up Dog x 30 seconds

Down Dog x 30 seconds

Child's Pose x 30 seconds