1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

100m Row (easy round 1, moderate round 2, hard round 3)

Side Planks x 30 seconds (15 seconds each side)

3) Conditioning:

Every 90 seconds for 3 minutes (2 sets):

100m max effort row to see how low of an estimated 500m pace you can reach

*multiple people can row within the time frame

—1 minute rest—

Alternating Every Minute on the Minute for 10 minutes (5 sets):

30 seconds x Row @+5 seconds of pace from above (if you reached a 1:40 pace then row at 1:45)

40 seconds x Side Planks (20 seconds each side, weighted if you can, hold DB or Plate on top side)

*starting the focus on your 500m pace, this can help dictate paces on conditioning in the future as well as MetCons

4) MetCon:

9 Rounds For Time:

7 x Russian KB Swings

5 x Box Jumps

3 x Wall Walks

*Pace: Aggressive: 10:30, Solid: 12:00, Limit: 13:30

Beginner: 26/18, 16/12”, feet on wall and back down

Intermediate: 35/26, 20/16”, 45 degree wall walks

Advanced: 53/35, 24/20”

Sport: 70/53, 30/24”