1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10/8 x Calorie Row

8/6 x Calorie Bike

30 seconds x Front Plank

3) Conditioning/Core:

Alternating Every 3 minutes for 18 minutes (2 sets each):

Row @slightly above moderate pace for 2:30 (leaves 30 seconds rest)

Bike @slightly above moderate pace for 2:30 (leaves 30 seconds rest)

Core: 60 seconds of work/30 seconds of rest (x2 sets, leaves 30 seconds rest)

*Core: Round 1: Dead Bugs, Round 2: Bird Dogs

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

16 x Single KB Hang Squat Clean

16 x AbMat Sit-ups

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: DB Squat Clean @25/15

Intermediate: 26/18

Advanced: 53/35

Sport: 70/53