1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Lunges

15sec Handstand Hold on Wall

20 Scissor Kicks

3) Lower/Core Body Strength:

Every 2 minutes for 10 minutes (5 sets):

10 Back Rack Barbell Lunges (5 each leg)

12 V-ups

*do both movements back to back then rest

4) MetCon:

8 Rounds For Time:

8 Alt. DB Snatch

8 DB Overhead Squat

8 Toes to Bar

*Pace: 12:00, Solid: 13:30 , Limit: 15:00

Beginner: 25/15 and/or goblet squats with heavier DB, Lying Straight Leg Raises

Intermediate: 35/20 and/or goblet squats with heavier DB, Hanging Straight Leg Raises

Advanced: 50/35

Sport: 70/50