1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Lateral Lunges

30sec Front Plank

3) Lower/Core Body Strength:

Alternating Every minute on the minute for 10 minutes

6 Double KB/DB Bulgarian Squats (3 each leg)

12 Plate Overhead Sit-ups

4) MetCon:

15-minute time block:

—Buy in—

1,000/800m Row

As Many Rounds and Reps as Possible with remaining time:

40 Lateral Plate Hops

30 Plate Ground to Overhead

20 Plate Squats

*Pace: 4 Rounds, Solid: 3.5 Rounds , Limit: 3 Rounds

Beginner: 10

Intermediate: 25/10

Advanced: 45/25

Sport: 45/25