1) GENERAL WARM-UP:

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

2) Specific Warm-up:

1 Round

100m easy pace run

30 Scissor Kicks

100m moderate pace run

10 Lunges

3) Energy Systems:

15-minute time block:

100m Run

100m Walk Back Rest

*beat those times and total distance from the week of January 1st!

4) MetCon:

As Many Reps as Possible in 9 minutes:

3 Toes to Bar

20 Double Unders

*add 3 T2B each round

*Pace: Get fitter, Solid: Get Fitter , Limit: Get Fitter

Beginner: Lying Leg Raises, 20 Line Hops

Intermediate: Hanging Straight Leg Raises, 30 Single Unders

Advanced: as is

Sport: start with 5 and add 5 T2B each round