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

20 x Shoulder Taps

30 seconds x Side Plank (15 seconds each side)

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Skill Transfer: Handstand Push-ups and Handstand Walks

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

30 seconds x Lying Straight Leg Raises CLICK for video

30 seconds x Lateral Wall Walks CLICK for video (Fitness: Plank Walks CLICK, Sport: Handstand Walk)

32:00-37:00

Explanation and set-up for MetCon

37:00-51:00

4) MetCon

7 Rounds For Time:

15 x KB Taters @Fitness: 35/26, Performance: 53/35, Sport: 70/53 CLICK for video

30 x Double Unders (Fitness: 60 x Singles)

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