1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

30 Russian Twists

100m Jog

3) Conditioning

15-minute time block:

2x800m Run

1 to 1 rest

4) MetCon:

AMRAP 10:

10 Box Jumps

10 Toes to Bar

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

*steady reps on the box jumps, no more than 2 sets on the T2B

Beginner: 16/12”, Single Arm/Single Leg V-ups

Intermediate: 20/16”, V-ups

Advanced: 24/20”

Sport: 30/24”