1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Lunges

20 x Flutter Kicks

20 x Line Hops

3) Skillz: Pistols

Alternating Every Minute on the Minute for 12 minutes (3 sets each):

Left Side Plank Top Leg Raises x 10

Left Side Box Pistols x 5 (1/4, 1/2, full, from ground pause)

Right Side Plank Top Leg Raises x 10

Right Side Box Pistols x 5 (1/4, 1/2, full, from ground pause)

*reps dropped on pistols from a couple weeks ago, try a harder version

4) MetCon:

Every 2 minutes for 14 minutes (7 sets):

Box Jumps x 4 @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

Toes to Bar x 4 (Fitness: Hanging Straight Leg Raises)

Push-ups x 4 (Fitness: knee push-ups or hands elevated on box/bench push-ups)

*add 2 reps to each movement each round (last round would be 16 reps of each)

*mindset of 40 seconds for each movement

*if you get to the point where you cannot complete the reps within the 2 minute window, you will treat whatever time that is remaining as an AMRAP