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 Barbell Back Squats @Empty Barbell

10 x Barbell Windshield Wipers @Empty Barbell

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Lower Body Strength Endurance:

Every 3 minutes for 12 minutes (4 sets):

1 x Back Squat every 15 seconds for 1 minute @65+% and build (4 reps, must keep bar on your back the full minute)

*3,2,1..go you will pick up the weight and complete squats at 15, 30, 45, 60 second marks, then rack

*this is working on breathing, bracing and stability under fatigue. Core (front and back) starts to fail for a lot of people in Murph.

*if needing to partner up because of class size, have partner 1 go in the first minute, take 30 seconds to transition then partner 2 goes from 1:30 to 2:30, which leaves 30 seconds before the next set

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon

For Time:

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

100 x AbMat Sit-ups

200 x Double Unders (Fitness: 400 singles)

*Every Minute on the Minute starting at 0:00 1 x Squat Clean @Fitness: 155/105, Performance: 185/125, Sport: 205/145

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