1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

250m Row or 10/8 x Calorie Bike

30 seconds x Front Plank

10 x Supermans

3) Conditioning/Core:

Alternating Every 3:30 for 14 minutes (2 sets each):

3 minute Row or Bike @slightly above moderate pace (leaves 30 seconds rest/transition)

As Many Rounds and Reps in 3 minutes (leaves 30 seconds rest/transition): Scissors x 30 (VIDEO), 10 x Good Mornings @empty barbell

4) MetCon:

As Many Rounds and Reps as Possible 10 minutes:

50 x Russian KB Swings

40 x Box Jumps

30 x Toes to Bar

*Pace: Aggressive: 2 Rounds, Solid: 1.5 Rounds, Limit: 1 Round

Beginner: 26/18, 16/12”, Lying Straight Leg Raises

Intermediate: 35/26, 20/16”, Hanging Straight Leg Raises

Advanced: 53/35, 24/20”

Sport: 70/53, 24/20”