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

8/6 x Calorie Bike

10 x Sit-ups

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Conditioning/Core:

14 minute time block to complete:

50/40 x Calorie Bike

DB Sit-ups 4 sets of 8 CLICK for video

Weighted Side Planks 4 sets of 20 seconds each side (hold plate on top)

34:00-39:00

Explanation and set-up for MetCon

39:00-51:00

4) MetCon:

As Many Reps as Possible in 12 minutes

5 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

3 x Toes to Bar (Fitness: Hanging Straight Leg Raises)

1 x Clean @Fitness: 135/95, Performance: 155/105, Sport: 185/125

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