1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10/8 calorie row or bike

10 x Bird Dogs

3) Conditioning/Core:

Alternating Every 4 minutes for 16 minutes (2 sets each):

3:30 Row/Bike @moderate pace (leaves 30 seconds rest)

Core: 30 seconds of work/30 seconds of rest x 4 (leaves 30 seconds rest)

*core: alternate between V-ups and superman’s (2 sets each)

4) MetCon:

11 minute time block:

1 mile run (8 minute cap)

As Many Rounds and Reps with time remaining:

10 x Single KB Hang Snatch

10 x Single KB Upright Rows

*Pace: Aggressive: 7:00/5 Rounds, 7:30/4 Rounds, 8:00/3 Rounds

Beginner: Max distance run in 8 minutes, DB snatch and upright rows @25/15

Intermediate: 26/18

Advanced: 35/26

Sport: 53/35