1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20 Lateral Hops over Barbell

10 Lying Leg Raises

5 Tempo Back Squats (313…3sec down, dead stop, 3sec up)

3) Lower Body Strength

Every 4 minutes for 12 minutes:

Back Squat

Max reps @80%

Max reps @75%

Max reps @70%

*brace, breathe and empty it out each set

4) MetCon:

2 Rounds For Time:

50 Russian KB Swings

40 KB Russian Twists

30 Toes to Bar

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

*big sets on all movements, push to stay consistent in round 2

Beginner: 26/18, Lying Straight Leg Raises

Intermediate: 35/26, Hanging Straight Leg Raises

Advanced: 53/35

Sport: 70/53