1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Single KB Lunges

10 x Windmills (no weight)

3) Skill Work: Pistols

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

KB Windmills x 5 each side (VIDEO)

Box Pistols x 5 each side

*1/4 or 1/2 (VIDEO), Full (VIDEO)

*Sport: full box pistol with weight

4) MetCon:

As Many Rounds and Reps as Possible in 5 minutes:

10 x Single Arm KB Swings

10 x Box Jumps

—2 minutes rest—

As Many Reps as Possible in 5 minutes:

50/40 x Calorie Row

Max Single KB Box Step-overs with remaining time

*goal is to complete the row in 3 minutes or less

*start people on different sections if needed because of class size

*Pace: Aggressive: 5 Rounds/40 reps, Solid: 4 Rounds/30 reps, Limit: 3 Rounds/20 reps

Beginner: 26/18, 16/12”

Intermediate: 35/26, 20/16”

Advanced: 53/35, 24/20”

Sport: 70/53, 24/20”