1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20sec Hang from Rig

40sec Side Plank (20sec each side)

3) Flex Friday:

12 minute time block:

100 Plate on Chest Sit-ups

100 Russian Twists (50 each way)

200 Flutter Kicks

*complete each rep count in as few as sets as possible, must complete all sit-ups before going to twists and all twists before going to flutter kicks, rest as needed in between movements, 12 minutes to complete all

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

400m Run

200m KB Carry

*this is all about slow and steady movement, tough workout yesterday, breathe and move, should help with soreness

*carry the KB however you want

*run and carry should take no longer than 2:30 each, adjust distance accordingly

*Pace: Aggressive: 3 Rounds, Solid: 2.5 Rounds, Limit: 2 Rounds

Beginner: 200m Run, 100m Carry if needed, 26/18

Intermediate: 300m Run if needed, 35/26

Advanced: 53/35

Sport: 70/53