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, Bike or Ski (or 100m jog…choose what you are doing in the Conditioning)

10 x AbMat Sit-ups

10 x Air Squats

3) “Terrible Tuesday” Conditioning: Pace intervals

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

1) Pick your poison: Row, Run, Bike or Ski: 1:30 EASY PACE, 1:00 MODERATE PACE, :30 HARD PACE (leaves 1 minute rest)

2) 30 seconds of work/30 seconds of rest x 4 on Weighted Front Planks (last 30 second rest is when you switch to the ergs)

*Paces: Easy: slightly above conversational, Moderate: only a sentence or a couple words, Hard: can’t talk, all work

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

10 x Toes to Bar (Fitness: Hanging Straight Leg Raises)

10 x Alternating Pistols (Fitness: Double DB Lunges)

*Pace: Aggressive: 9 Rounds, Solid 7 Rounds, Limit: 5 Rounds