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 x Wall Sit

30 x Flutter Kicks

15:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) Conditioning:

Every 2 minutes for 10 minutes (5 sets):

20 seconds x Max Calorie Bike

*should be time with transition for 4-5 people to get it done within the 2 minutes

30:00-35:00

Explanation and set-up for MetCon

35:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

80 x AbMat Sit-ups

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

40 x Toes to Bar (Fitness: Hanging Straight Leg Raises)

50:00-55:00

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