1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

15/11 x Calorie Bike

200m Jog

250m Row

3) Conditioning:

2 minutes of work/1 minute of rest x 2 for each modality:

Bike (moderate effort)

Run (moderate effort)

Row (moderate effort)

*last minute of rest is also switching to next modality

*this is your long distance effort, we will increase time in this 4-week cycle to work on cardio endurance which also helps you recover in between sets, rounds and workouts

4) MetCon:

3 Rounds

As Many Rounds and Reps as Possible in 9 minutes:

18 x Russian KB Swings

36 x Double Unders

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Beginner: 26/18, Line Hops

Intermediate: 35/26, Single Unders

Advanced: 53/35