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

4 x Infant Squats

12 x Lying Straight Leg Raises

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Lower Body Strength Endurance:

12 minute cap

Accumulate a 7 minute wall sit

*12 x Air Squats every time you break

*Vest if wearing one for Murph

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon:

40/32 x Calorie Row

2 x Rope Climbs (Fitness: 10 x MB Slams)

30 x Lateral Bar Burpees

2 x Rope Climbs (Fitness: 10 x MB Slams)

20 x Cleans @Fitness: 135/95, Performance: 155/105, Sport: 185/125

2 x Rope Climbs (Fitness: 10 x MB Slams)

*stagger the start, cheer for your classmates

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