1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

PVC Ankle x 10 each side

Linear Lunge to Balance x 5 each side (solid 3 second hold at the top)

3) Skillz: Double Unders

Every Minute on the Minute for 9 minutes:

Sets 1-3: Single Unders x 30 seconds (Sport: Single Leg Single Unders x 15 seconds each side)

Sets 4-6: Single Leg Single Unders x 15 seconds each side (Sport: Double Unders x 30 seconds)

Sets 7-9: Single Under to Double Under Attempts x 30 seconds (Sport: Single Leg Single Under attempts x 15 seconds each side

4) MetCon:

Interval As Many Rounds and Reps as Possible in 18 minutes:

*2 minutes of work/1 minute of rest (6 sets)

40 x Double DB Lunges @Fitness: 25/15, Performance: 35/20, Sport: 50/35 (use KBs if needed because of class size)

40 x Double DB Shoulder to Overhead @Fitness: 25/15, Performance: 35/20, Sport: 50/35 (use KBs if needed because of class size)

40 x Pull-ups (Fitness: Jumping Pull-ups or ring rows, Sport: Chest to Bar, challenge the fitness level to chose the appropriate level for the pull-ups or rows…it should take them 3-4 sets to get the 40, not 1-2)

*the point of the interval format is to push yourself to do big sets on all movements since you get intermittent rest, sometimes we strategize too much in a longer workout and break it up too much

*Pace: Aggressive: 3 total rounds, Solid 2.5 rounds, Limit 2 Rounds