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 Single DB Thrusters (5 each arm)

10 x Single DB Bent Over Rows (5 each arm)

10 x Lying Straight Leg Raises

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Partner As Many Rounds and Reps as Possible in 30 minutes:

14 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

12 x Pull-ups (Fitness: 8 x Rope Pulls, Sport: Chest to Bar)

10 x V-ups (Fitness: Lying Straight Leg Raises, Sport: GHD Sit-ups)

*alternate movements with your partner

*EVERY 3 MINUTES BEGINNING AT 0:00 200m Run (split with partner)

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