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

5 x Infant Squats

10 x Sit-ups

—then—

10 x Back Squats @40-50%

8 x Back Squats @45-55%

6 x Back Squats @50-60%

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Lower Body Strength:

15 minute time block:

Back Squat x 5 sets

Sets 1-2: 10 reps @65-70% of estimated max

Sets 3-4: 8 reps @70-75% of estimated max

Set 5: 6 reps @75-80% of estimated max

Masters recommendations (40+)

Back Squat x 5 sets

Sets 1: 10 reps @62.5-67.5% of estimated max

Sets 2: 8 reps @67.5-72.5% of estimated max

Set 3-5: 6 reps @72.5-77.5% of estimated max

35:00-40:00

Explanation and set-up for MetCon

40:00-50:00

4) MetCon:

As Many Rounds as Possible in 10 minutes:

20 x MB Slams @Fitness: 20/12, Performance: 35/20, Sport: 50/35

40 x Double Unders (Fitness: 80 singles)

*if you do not have enough slam balls let me know, we change to another movement

51:00-55:00

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