1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

30 seconds x Wall Sit

10 x Sprawls

3) “Terrible Tuesday” Conditioning:

Every 4 minutes for 16 minutes (4 sets):

20/15 x Calorie Assault Bike (Fitness: 15/11, Sport: 25/20)

*push HARD on these intervals

4) MetCon:

As Many Rounds and Reps as Possible in 9 minutes:

30 x Double Unders (Fitness: 60 Singles, Sport: must be unbroken)

10 x Power Cleans @Fitness: 115/75, Performance: 135/95, Sport: must be unbroken

*Pace: Aggressive: 6+ Rounds, Solid: 5 rounds, Limit: 4 rounds