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

30 seconds x Front Plank Hold

20 x Line Hops

10 x Lunges

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Skill Work:

Alternating Every Minute on the Minute for 15 minutes (3 sets of each):

Hollow Hold x 30 seconds

Superman Hold x 30 seconds

Lateral Lunge to Hold x 10 (5 each way)

35:00-40:00

Explanation and set-up for MetCon

40:00-50:00

4) MetCon:

8 Rounds For Time:

5 x Sumo Deadlift High Pull @Fitness: 75/55, Performance: 95/65, Sport: 115/75

7 x Shoulder to Overhead @Fitness: 75/55, Performance: 95/65, Sport: 115/75

9 x Box Jumps @Fitness: 20/16”, Performance and Sport : 24/20”

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Down Dog x 30 seconds

Child’s Pose x 30 seconds