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: 1 Round

3 x Crunch and Punch Right Arm

3 x Crunch and Punch Left Arm

3 x Hip to Knee Right Arm

3 x Hip to Knee Left Arm

3 x T to Lunge Right Arm

3 x T to Lunge Left Arm

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Full Body Strength:

EMOM 12 (6 each arm):

1 x Turkish Get-up

*alternate arms each round

* work to heavy as you can on each arm

32:00-38:00

Set-up and explanation of MetCon

38:00-50:00

4) MetCon:

Partner As many rounds and reps as possible in 12 minutes:

15/12 x Calorie Row (Fitness: 12/10)

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

5 x Handstand Push-ups (Fitness: Double DB Seated Strict Press, Sport: Deficit @4/2”)

*this will be a waterfall format so everyone can row…partner one starts on the row while partner 2 waits, once they finish the row they move on to the pull-ups while partner 2 begins the row, you cannot move forward until the person in front of you finishes that movement

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order