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 x Side Lunges (5 each way)

20 x Plate Hops @45/35 (quick hops on and off plate)

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Conditioning/Core:

Every 2:30 for 12:30 minutes (5 sets):

200yd (600 ft) Shuttles )

*should have time for 2 people to go within the 2:30 minutes if needed because of class size

--1:30 seconds rest (until the 14 minute mark)—

Every Minute on the Minute for 4 minutes:

30 seconds x Weighted Side Planks (15 seconds each side, Hold DB or Plate on top side)

38:00-43:00

Explanation and set-up for MetCon

43:00-51:00

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

7 x Pull-ups (Fitness: Jumping Pull-ups, Sport: 3 x Bar Muscle-ups)

5 x Snatch @Fitness: 75/55, Performance: 95/65, Sport: 115/75 (Sport+ 135/95)

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