Tuesday

Warm-up
GENERAL WARM UP [5:00 – 10:00]
1:00 Bike
0:20 Downdog
0:20 Active Spiderman
0:20 Alternating Quad Stretch
1:00 Bike
0:20 Active Samson
0:20 PVC Pass Throughs
0:20 PVC Around The World

MOBILITY
1:00 PVC Standing Lat Stretch

SPECIFIC WARM UP [10:00 – 25:00]
30 Single Unders
[Coach: shoulders back and look straight ahead]
0:30 Bike
[Coach: hinge at the hips and ball of athletes’ foot on the pedal]
10 Bodyweight Lunges
[Coach: front heel stays down and back knee taps the floor]

20 High Single Unders
[Coach: shoulders back and push the ground away]
0:30 Bike
[Coach: hinge at the hips and "scrape" the floor]
10 Dumbbell Goblet Lunges
[Coach: front heel stays down and stand to full extension to complete each rep]
5 Dumbbell Push Press (each arm)
[Coach: elbow locked out and bicep to ear]

10 Jumping Double Taps
[Coach: shoulders back and push the ground away]
10 Double Unders
0:30 Bike
[Coach: hinge at the hips and ball of athletes’ foot on the pedal]
10 Single Dumbbell Overhead Lunges
[Coach: front heel stays down; elbow locked out and bicep to ear]

PRACTICE ROUND
10 Double Unders
200 Meter Bike
10ft Single Dumbbell Overhead Walking Lunges
200 Meter Bike
10 Double Unders

Metcon (Time)
For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders
Metcon (Weight)
AFTER CLASS
Strict Press:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]