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 3: T to Lunge (3 each side, VIDEO)

3) “Terrible Tuesday” Conditioning: Pace intervals #4

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

1) 20 seconds ALL OUT/40 seconds EASY PACE x 3 sets (leaves 1 minute rest)

2) EMOM 4: T to Lunge x 6 (3 each side, switch to cardio after finishing last set)

*Paces: All out: Full Send, Easy: slightly above conversational

4) MetCon:

Every Minute on the Minute for 9 minutes:

Russian KB Swings x 10 @Fitness: 35/26, Performance: 53/35, Sport: 70/53

Max Sprawls to lateral hop over KB with remaining time in the minute

*INCREASE 1 REP EVERY MINUTE ON THE SWINGS

*score is total reps: swings + sprawls