1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

20 x Line Hops

100m Run (jog round 1, moderate round 2, fast round 3)

3) Conditioning:

10 minute time block:

200m Run for time

800m Run for time

*rest as needed in between runs

4) MetCon:

3 Rounds

As Many Rounds and Reps as Possible in 4 minutes:

8 x Box Jump Overs

12 x Weighted AbMat Sit-ups

—1 minute rest between rounds—

*pick up where you left off each round
*Pace: Aggressive: 12 Rounds, Solid: 10 Rounds, Limit: 9 Rounds

Beginner: 8/4” (stacked plates), no weight

Intermediate: 20/16”, 14/10

Advanced: 24/20”, 20/14