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 Sprawls

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Conditioning:

4 Rounds

3 minute max distance run

Rest 1 minute

35:00-40:00

Explanation and set-up for MetCon

40:00-52:00

4) MetCon:

Alternating Every Minute on the Minute for 12 minutes (4 sets of each):

30 seconds x Max Calorie Assault Bike

40 seconds x Max Calorie Row

1 minute Max Rep Cleans @Fitness: 135/95, Performance: 155/105, Sport: 185/125

1 minute rest

*score is total reps: bike + row + cleans

52:00-55:00

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