1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

2 Rounds

2 minutes row or bike @easy pace

20 seconds each side on Side Planks

3) Conditioning/Core:

18 minute time block:

400m run @moderate pace

20 x Plank Up Downs (VIDEO)

*this is about steady state cardio, it is not an AMRAP, start with a pace on the run that is your long distance pace

4) MetCon:

As Many Rounds and Reps as Possible in 7 minutes:

14 x MB Slams

14 x Wall Balls

*Pace: Aggressive: 5 Rounds, Solid: 4 Rounds, Limit: 3 Rounds

Beginner: 15/10, 10/8

Intermediate: 25/15, 14/10

Advanced: 35/20, 20/14

Sport: 50/35, 25/20