1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
2 Rounds:
10/8 Calorie Row/Bike (one round of each)
30 Shoulder Taps
3) Conditioning:
Every 2 minutes for 6 minutes (3 sets):
15/10 Calorie Bike
—1 min rest between—
Every 2 minutes for 6 minutes (3 sets):
20/15 Calorie Row
—1 min rest between—
Every 2 minutes for 6 minutes (3 sets):
30 AbMat Sit-ups
4) MetCon:
AMRAP 7:
7 Pull-ups
7 Burpees
20 Double Unders
*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds
*no more than 2 sets on pull-ups, steady on the burpees, unbroken on the dubs
Beginner: Ring Rows, Up Downs, 30 Line Hops
Intermediate: Jumping/Banded Pull-ups, 30 singles
Advanced: as is
Sport: Chest to Bar