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

20 x Plate Drags (10 each way)

20 seconds x Bar Hang from rig

40 seconds x Side Planks (20 seconds each side)

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Skill Strength:

Alternating Every Minute on the Minute for 12 minutes:

Single KB Overhead Walk x 50m (25m each hand)

Plate Holds x 30 seconds

Weighted Front Planks x 30 seconds

32:00-37:00

Explanation and set-up for MetCon

37:00-51:00

4) MetCon:

AMRAP 6:

15/12 x Calorie Row

10 x Box Jumps @Fitness: 20/16” or less, Performance: 24/20”, Sport 30/24”

—2 min rest—

AMRAP 6:

10/8 x Calorie Bike

15 x Push-ups (Fitness: Knees, Sport: Diamond)

*split class to start on different AMRAPs if needed for class size

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side