1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Barbell Good Mornings @empty barbell, Training Bar or PVC

20 seconds x Hang from rig

3) Lower Body Strength:

Every 90 seconds for 12 minutes (8 sets):

Deadlift

Sets 1-2: 3 reps @65%

Sets 3-4: 3 reps @70%

Sets 5-6: 2 reps @75%

Sets 7-8: 1 rep @80%

*heavyish weight, NOT MAX WEIGHT for each rep scheme, stay with the percentages

4) MetCon:

6 Rounds For Time:

12 x Push Press

20 x Lateral Hops over Bar

20 x AbMat Sit-ups

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

Beginner: 45/35, Lateral line hops

Intermediate: 65/45

Advanced: 75/55

Sport: 95/65