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Saturday

Warm-up
Warm-up
2 minutes of jumping jacks
(5 air squats on coaches command "GO!"

2 minutes of high knees 5 pushups on coaches common "GO!"

2 minutes Samson stretch (60 seconds on each side)

Metcon
burn notice (4 Rounds for reps)
4 ROUNDS
20 pushups
20 burpees
20 lunges
20 jump squats
20 kb or db swings
REST UNTIL THE 5 MINUTE MARK

scale movements according to fitness/equipment

Athletes should look to get at least one minute of rest

Floor Core
3-5 Rounds
20 second V hold
10 seated leg raises, slow
20 twists, no load/touch floor
40 flutter kicks
*Attempt to move on to the next round with no rest, all movements slow and under control.