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

10 x Empty Barbell Good Mornings

8 x Empty Barbell Back Squats

30 seconds x Front Plank

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Lower Body Strength:

Every 2 minutes for 12 minutes (6 sets):

Back Squat x 3 (build to rep max)

*estimated max formula:

weight used x reps completed = A

A x 0.0333 = B

B + weight used = estimated max

32:00-37:00

Explanation and set-up for MetCon

37:00-51:00

4) MetCon (part of Murph Pre-Test #2 modified for class setting)

20 seconds of work/10 seconds of rest x 8, 1 minute rest between movements

AbMat Sit-ups

Air Squats

Double Unders (Fitness: Singles)

*complete all 8 sets of sit-ups, rest 1 minute, complete all 8 sets of squats, rest 1 minute, complete all 8 sets of double unders

51:00-55:00

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