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

10/8 x Calorie Row

20 x Shoulder Taps

10 x Lying Straight Leg Raises

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Conditioning:

Every 3 minutes for 15 minutes (5 sets):

250m/200m Row

*ALL OUT on these intervals

35:00-40:00

Explanation and set-up for MetCon

40:00-52:00

4) MetCon:

As Many Rounds as Possible in 12 minutes:

10 x Pull-ups (Fitness: Jumping, Sport: Chest to Bar)

15 x Burpee Box Jump Overs @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

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