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

100m jog

10 x Air Squats

20 x Scissors

15:00-20:00

Explanation and Set-up for next section

20:00-37:00

3) Conditioning/Core:

Every 2:30 for 12:30 (5 sets):

300m Run

*400m/320m Row ONLY if weather is bad or injury

—30 seconds rest (until the 13)—

Every Minute on the Minute for 4 minutes:

Weighted Planks x 30 seconds

37:00-42:00

Explanation and set-up for MetCon

42:00-51:00

4) MetCon:

As Many Reps as Possible in 9 minutes:

1,2,3,4,5,6,etc.

Overhead Squats @FitnessL 75/55, Performance: 95/65, Sport: 115/75

Toes to Bar (Fitness: Knee Raises)

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lat Stretch on rig or with PVC x 20 seconds each side

Pec stretch on rig x 20 seconds each side

Quad Stretch x 20 seconds each side