1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

Barbell Front Rack Stretch

10 Front Squats

30sec Front Plank

3) Lower Body Strength

12-minute time block:

Front Squat

4 sets of 8 reps

Sets 1-2: 70-75%

Sets 3-4: 75-80%

4) MetCon:

As Many Rounds and Reps as Possible in 14 minutes:

100m Run

30 Double Unders

15 Wall Balls

*Pace: Aggressive 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 40 Line Hops, 10/8

Intermediate: 40 Single Unders, 14/10

Advanced: 20/14

Sport: 20/14, double unders and wall balls must be unbroken