1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20 Shoulder Taps

20 Mountain Climbers

10 Hollow Rocks

3) Core Strength:

Every 2 minutes for 12 minutes (6 sets):

10 Plate Drags

20 Russian Twists

30 Flutter Kicks

4) MetCon:

As Many Rounds and Reps as Possible in 13 minutes:

12 Box Jumps

12 Toes to Bar

12 Single DB Push Press

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 16/12" (find a height to jump on even if you need to stack rubber plates), Lying Leg Raises, 45/35

Intermediate: 20/16", Hanging Leg Raises, 35/20

Advanced: 24/20", 50/35

Sport: 24/20”, 70/50