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

10 x Sit-ups

10 x Air Squats

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Conditioning:

Every 2 Minutes for 12 Minutes (6 sets):

200m Run

*250m/200m Row option if needed because of weather or injury

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon:

As Many Rounds as Possible in 13 Minutes:

12 x Wt. Sit-ups @Fitness: 25/15, Performance: 35/20, Sport: 50/35

11 x MB Slams @Fitness: 25/15, Performance: 35/20, Sport: 50/35

10 x MB Box Step-overs @Fitness: 25/15, Performance: 35/20, Sport: 50/35

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side