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:

5 x Infant Squats CLICK for video

30 seconds x Front Plank

—then—

5 x Back Squat @40-50%

4 x Back Squat @50-60%

3 x Back Squat @60-70%

2 x Back Squat @70-75%

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Lower Body Strength:

15 minute time block to reach 1 rep max on Back Squat

*YOU HAVE PUT IN A LOT OF WORK, HAVE FUN! LET’S GOOOOOOO!

35:00-40:00

Set-up and explanation of MetCon

40:00-51:00

4) MetCon:

As Many Rounds and Reps as Possible in 3 minutes x 3 sets, 1 minute rest between sets:

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

8 x AbMat Sit-ups

4 x Snatch @Fitness: 95/65, Performance: 115/75, Sport: 135/95

*pick up where you left off each AMRAP

51:00-55:00

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