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)

6 x TGU 1: Crunch and Punch (3 each side, VIDEO)

3) “Terrible Tuesday” Conditioning: Pace intervals #2

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

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

2) EMOM 4: Crunch and Punch x 6 (3 each side, switch to cardio after finishing last set)

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

4) MetCon:

2 Rounds For Time:

200m Run (should take no longer than 1:15)

30 x Single Arm KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

200m Run (should take no longer than 1:15)

30 x Single Arm KB Hang Snatch @Fitness: 35/26, Performance: 53/35, Sport: 70/53

*Pace: Aggressive: 4:30/round (9:00): Solid 5:00/round (10:00), Limit: 5:30/round (11:00)