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

20 x Flutter Kicks

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Conditioning/Core:

Every 2 minutes for 10 minutes (5 sets):

100m Sprint

*this should be a fast run, but if people haven’t sprinted in a while make sure they ease into it

—then—

Every Minute on the Minute for 5 minutes:

30 seconds x Tempo Lying Straight Leg Raises (3x3, 3 seconds up, no pause, 3 seconds down)

35:00-40:00

Explanation and set-up for MetCon

40:00-51:00

4) MetCon:

For Time:

—Buy-in—

30/21 x Calorie Bike (should take no longer than 2 minutes, scale accordingly)

—then—

25-20-15 of:

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

Pull-ups (Fitness: Ring Rows, Sport: Chest to Bar)

*stagger the start so everyone can do the bike buy-in

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