1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Single KB RDLs

10 x Lunges (5 each leg)

3) Lower Body Strength:

Every 2 minutes for 10 minutes (5 sets):

8 x Double KB Deadlift

8 x Double KB Lunges (4 each leg)

*we did 10 reps a couple weeks ago, try to increase weight

*using clusters to work strength endurance, build in weight as you can, there is enough time for 2 people to get through in the minute if needed because of KB quantity

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

16 x Single DB Hang Clean & Jerk

14 x Box Jumps

12 x Toes to Bar

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

Beginner: 25/15, 16/12”, Lying Straight Leg Raises

Intermediate: 35/20, 20/16”, Hanging Straight Leg Raises

Advanced: 50/35, 24/20”

Sport: 70/50, 30/24”