1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

100m Jog

10 x Air Squats

10 x Ring Rows

3) “Terrible Tuesday” Conditioning: Test

Alternate Every 5 minutes for 15 minutes (1 set each):

Max Calorie Assault Bike in 1 minute (leaves 4 minutes rest)

500m Row (rest for remainder of 5 minutes)

400m sprint (rest for remainder of 5 minutes)

4) MetCon:

12-16-20-16-12 of:

Single DB Hang Clean & Jerk @Fitness: 35/20, Performance: 50/35, Sport: 70/50

Box Jumps @Fitness: 20/16”, Performance/Sport: 24/20”

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00