1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Russian KB Swings

10 KB Side Bends

20 Mountain Climbers

3) Lower Body Strength

Every 2 minutes for 10 minutes:

Deadlift

2x6 @70-75%

1x10 @65%

2x4 @80-85%

4) MetCon:

As Many Reps as Possible in 16 minutes:

200m Run

10 DB Ground to Overhead

*add 10 G2OH reps each round

*Pace: Aggressive: Through 40 G2OH, Solid: Through 30 G2OH + run, Limit: Through 30 G2OH

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50