1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

Knee up Balance (eyes closed if you can) x 15 seconds each side

Lateral Lunge to Balance x 5 each side (solid 3 second pause at the top)

3) Skillz: Pistols

Alternating Every Minute on the Minute for 12 minutes (3 sets each):

Left Side Weighted Plank x 20 seconds (Fitness: no weight or bent bottom leg)

Left Side Box Pistols x 6 (1/4, 1/2, full, weighted)

Right Side Weighted Plank x 20 seconds (Fitness: no weight or bent bottom leg)

Right Side Box Pistols x 6 (1/4, 1/2, full, weighted)

4) MetCon

For Time:

—400m Run Buy-in— (should take no longer than 2:15)

10 Rounds:

7 x Burpees

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

—400m Run Cash-out— (should take no longer than 2:15)

*Pace: Aggressive: 12 minutes or less, Solid: 13-14 minutes, Limit: 15 minutes