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

10/8 x Cal Row or bike

30 seconds x Side Planks (15 seconds each side)

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Conditioning/Core:

Alternating Every 3 minutes for 18 minutes (3 sets of each):

20/14 x Calorie Assault Bike + 15 x Hollow Rocks

20/16 x Calorie Row + Side Plank Top Leg Raises x 8 each side

38:00-43:00

Explanation and set-up for MetCon

43:00-50:00

4) MetCon

Every Minute on the Minute for 8 minutes:

10 x Single DB Hang Clean & Jerk @Fitness: 35/20, Performance: 50/35, Sport: 70/50

Max Double Unders with remaining time in the minute (Fitness: Single Unders)

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