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

30 seconds easy pace on bike

30 seconds x Front Plank

30 seconds x Supermans

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Conditioning:

Every 4 minutes for 16 minutes (4 sets):

25/19 x Calorie Bike Sprint (Fitness: 20/15, Sport: 30/22)

36:00-41:00

Explanation and set-up for MetCon

41:00-52:00

4) MetCon:

As Many Reps as Possible in 11 minutes:

10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10

Toes to Bar (Fitness: Knee Raises)

MB Ground to Over Shoulder @Fitness: 35/20, Performance: 50/35, Sport: 70/50

*10 down to 1 on each movement would be a total of 110 reps

52:00-55:00

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