Thursday

Warm-up
SPECIFIC WARM UP [5:00 – :1800]
0:20 Easy Bike
0:10 Transition
0:20 Kettlebell Deadlifts
0:10 Transition
0:20 Walking Spiderman Stretch/Walking Alternating Quad Stretch
0:10 Transition
0:20 Hollow Body Rocks
0:10 Transition
0:20 Row
0:10 Transition

0:20 High Resistance Standing Bike
0:10 Transition
0:20 Kettlebell Swing "Starts"
0:10 Transition
0:20 Walking Samson Stretch/Walking Inchworm to Push Up
0:10 Transition
0:20 Slow AbMat Sit Ups
0:10 Transition
0:20 Row
0:10 Transition

0:20 Sprint Pace Bike
0:10 Transition
0:20 Russian Kettlebell Swings
0:10 Transition
0:20 High Knees/Butt Kicks
0:10 Transition
0:20 Eccentric AbMat Sit Ups (0:03 tempo on the way down)
0:10 Transition
0:20 Row
0:10 Transition

PRACTICE ROUND
[Coach: remind athletes to keep a running tally of their reps!]
0:20 Bike Calories
0:10 Transition
0:20 Russian Kettlebell Swings
0:10 Transition
0:20 10 Meter Shuttle Runs
0:10 Transition
0:20 AbMat Sit Ups
0:10 Transition
0:20 Row
0:10 Transition

Metcon (AMRAP – Reps)
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Row
Minute 6: Rest

*Score = Total Reps
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up