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 Jumping Jacks

20 x Mountain Climbers

20 x Flutter Kicks

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Conditioning:

14 minute time block:

200m Run

Rest 1 minute

*compare your total meters to last week

34:00-39:00

Explanation and set-up for MetCon

39:00-50:00

4) MetCon:

For Time:

30 x Burpees

20 x Hang Power Snatch @Fitness: 45/35, Performance: 75/55, Sport: 95/65

—1 minute res/change weight from completion time—

30 x Burpees

20 x Snatch @Fitness: 75/55, Performance: 95/65, Sport: 115/75

50:00-55:00

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