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 2: Hip to Knee (3 each side, VIDEO)

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

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

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

2) EMOM 4: Hip to Knee 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:

As Many Rounds and Reps as Possible in 9 minutes:

10 x Sprawl to MB Slam @Fitness: 25/15, Performance: 35/20, Sport: 50/35 (hands go down on sides of the ball, feet out to solid flat back top of push-up position, feet back up, pick up ball and slam)

10 x MB Box Step-over @Fitness: 20/16”, Performance/Sport: 24/20”

*Pace: Aggressive: 1:30/round (6 rounds), Solid: 1:45 (5+ rounds), Limit: 2:00/round (4+ rounds)