1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

4 x KB Windmills

6 x KB Around the Worlds

8 x Single KB RDLs

3) Core:

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

8 x KB Windmills (4 each side)

10 x KB Around the Worlds (each way)

12 x Supermans

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

100m x Single KB Farmer’s Carry (switch hands whenever you want)

50 x Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds , Limit: 4 Rounds

Beginner: 26/18, Line or Plate Hops

Intermediate: 35/26, Single Unders

Advanced: 53/35

Sport: 70/53