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 RDLs

10 x Lunges (5 each leg)

3) Lower Body DB Complex:

Every 2 minutes for 10 minutes (5 sets):

10 x Double DB Deadlift

10 x Single DB Lunges (hold wherever, 5 each leg)

*using clusters to work strength endurance, complete both movements back to back then rest for the remainder of the 2 minutes

*build in weight as you can, there is enough time for 2 people to get through in the minute if needed because of DB quantity

4) MetCon:

Running Clock:

For Reps and distance

As Many Rounds and Reps as Possible in 4 minutes:

50 x Double Unders

20 x Toes to Bar

—1 minute rest—

4 minutes:

Max distance run

—1 minute rest—

As Many Rounds and Reps as Possible in 4 minutes:

50 x Double Unders

20 x Toes to Bar

*3 scores: Rounds + Reps, Meters of running, Rounds + Reps

*Pace: Aggressive: 3 Rounds each AMRAP/1,000m, Solid: 2.5 rounds each AMRAP/800m, Limit: 2 rounds each AMRAP/600m

Beginner: line or plate hops, lying straight leg raises

Intermediate: single unders, hanging straight leg raises

Advanced/Sport: as is