1) GENERAL WARM-UP:

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

2) Specific Warm-up:

2 Rounds

10/8 Calorie Bike, 100m Jog (one round of each)

15 Sit-ups

3) Conditioning

Alt. Every 4 minutes for 16 minutes:

400m Run

30/21 Calorie Bike

*start at different stations and rotate through, 2 sets each

*push HARD on these intervals, getting a good amount of rest

4) MetCon:

As Many Reps as Possible in 10 minutes:

2 Toes to Bar

2 Box Jump Overs

*add 2 reps each round

*Pace: Aggressive: 200 Total Reps, Solid: 180 Total Reps, Limit: 160 Total Reps

Beginner: Lying Straight Leg Raises, 16/12”

Intermediate: Hanging Straight Leg Raises, 20/16”

Advanced: 24/20”

Sport: Box Clear Overs @24/20”