1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

3 Infant Squats

20 Line Hops

20 Scissor Kicks

—then—

Warm-up to around 65% or a moderate weight on pause front squats

3) Lower Body Strength:

Every 3 minutes for 15 minutes (5 sets):

2 Pause Front Squats @65-70% (solid 3-second pause, SPEED on the way back up)

4 Tuck Jumps (max height, pull knees up, soft landing, reset and repeat, NOT continuous)

6 Plate Overhead Sit-ups

*scale to squat jumps if needed

4) MetCon:

As Many Rounds and Reps as Possible in 9 minutes:

50m Single KB Farmer’s Carry

6 Deadlift

10 V-ups

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 26/18, 135/95, Lying Leg Raises

Intermediate: 35/26, 155/105, Single Arm/Single Leg V-ups

Advanced: 53/35, 185/125

Sport: 70/53, 225/155