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 Run

250m Row

3) Conditioning:

3 minutes of work/2 minutes of rest for each modality:

Bike (moderate effort)

Run (moderate effort)

Row (moderate effort)

*2 minutes 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:

5 Rounds For Time:

7 x Deadlift

11 x Bar Facing Burpees

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: 155/105, Sprawls + Step-over bar

Intermediate: 185/125

Advanced: 225/155