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

10 x Double DB Push-up to Row

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Hero WOD “Jolly51”

For Time

200 meter Sprint

51 Pull-Ups (Fitness: Ring Rows)

200 meter Sprint

51 Air Squats

200 meter Sprint

51 Push-Ups (Fitness: Knees)

200 meter Sprint

51 Box Jumps @Fitness: 20/16” or less, Performance/Sport: 24/20”

200 meter Sprint

51 Dips (Fitness: Banded or bench dips)

200 meter Sprint

51 Sit-Ups

200 meter Sprint

51 Burpees

200 meter Sprint

*Wear a Weight Vest (20/14 lb)

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