1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

30 Flutter Kicks

20sec Wall Sit

10 Squat Jumps

3) Lower Body Strength

Every 2 minutes for 12 minutes:

Pause Back Squats

3x3 @75-80%

3x2 @80-90%

*solid 3-second pause at the bottom of the squat

4) MetCon:

For Time:

31/25 Calorie Row

21 Hang Squat Cleans @95/65

31/25 Calorie Bike

15 Hang Squat Cleans @115/75

31/25 Calorie Row

9 Hang Squat Cleans @135/95

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

*stagger the start so everyone can go in the order of row/bike/row

Beginner: 25/20 Calories, 45/35, 75/55, 95/65

Intermediate: 75/55, 95/65, 115/75

Advanced: 95/65, 115/75, 135/95

Sport: 95/65, 115/75, 135/95, Hang Squat Cleans must be unbroken