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: 2 Rounds

100m Jog

20 x Lunges

30 seconds x Front Plank

15:00-20:00

Explanation and Set-up for next section

20:00-39:00

3) Conditioning:

Row Pyramid

Running Clock

0:00-3:00: 200m Run

3:00-7:00: 400m Run

7:00-12:00: 600m Run

12:00-16:00: 400m Run

16:00-19:00: 200m Run

* push the pace on each run, these should be hard intervals

39:00-44:00

Explanation and set-up for MetCon

44:00-51:00

4) MetCon:

As Many Rounds and Reps as Possible in 7 minutes:

8 x Burpee Pull-ups (Fitness: Burpee to MB Slam, Sport: Burpee to Chest to Bar)

9 x Box Jumps @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

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