1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Single DB Curl to Press (5 each arm)

10 x Lunges (5 each leg)

3) Full Body Strength:

Every 2 minutes for 10 minutes (5 sets):

10 x Double DB Curl to Press

10 x Double DB Step-ups (5 each leg, same weight as curl to press)

*build in weight as you can

4) MetCon:

15 minute running clock:

As Many Reps as Possible in 3 minutes:

60 x Double Unders

Max Push-ups with remaining time in the 3 minutes

*make sure you give yourself 5-10 seconds to get to 400m start line

3 minute block:

400m Run as fast as possible (should take no more than 2:30, scale down as needed)

*remaining time is rest

As Many Reps as Possible in 3 minutes:

60 x Double Unders

Max Push-ups with remaining time in the 3 minutes

*make sure you give yourself 5-10 seconds to get to 400m start line

3 minute block:

400m Run as fast as possible (should take no more than 2:30, scale down as needed)

*remaining time is rest

As Many Reps as Possible in 3 minutes:

60 x Double Unders

Max Push-ups with remaining time in the 3 minutes

*goal is to get the double unders done in 1:30 or less

*Pace: Aggressive: 100/80 push-ups/1:35 400m, Solid: 85/68 push-ups/1:55 400m, Limit: 70/56 push-ups/2:30 400m

Beginner: 1:15 of plate or line hops, knees or hands elevated push-ups, 200m Run

Intermediate: 1:15 of single unders, knees or hands elevated push-ups, 300m Run

Advanced: as is

Sport: Hand Release Push-ups