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

100m jog or 10/8 calorie row

20 x Line Hops

10 x Russian KB Swings

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Conditioning:

Alternating Every 6 minutes for 18 minutes (3 sets):

800m Run (should be around 4 minutes, scale as needed)

*1,000m/800m Row option if weather bad or injury that prevents from running

38:00-43:00

Explanation and set-up for MetCon

43:00-50:00

4) MetCon:

AMRAP 7:

12 x Single Arm KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53)

24 x Double Unders (Fitness: 50 singles)

*no pace, full send

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each side

Iron Cross x 5 each way

Scorpions x 5 each way