0:00-7:00

1) GENERAL WARM-UP:

2 rounds

Rig straight arm stretch for shoulder and bicep x 20 seconds each side

Rig bent arm pec stretch x 20 seconds each side

Inch worms with push-up x 3

—then—

2 rounds

10 x Banded curls

10 x Banded pull aparts

7:00-10:00

Explanation/set-up of next section

10:00-15::00

2) SPECIFIC WARM-UP:

3 Rounds

10 x Single KB Strict Press (5 each arm)

10 x Single KB Bent Over Row (5 each arm)

15:00-20:00

Explanation/set-up of next section

20:00-32:00

3) KB Strength Complex:

Every 2 minutes for 12 minutes (6 sets):

5 each arm x Single KB Shoulder to Overhead

7 each arm x Single KB Bent Over Rows

9 x Single KB Upright Rows (both hands on one KB)

32:00-37:00

Explanation/set-up of next section

37:00-52:00

4) MetCon:

5 Rounds For Time:

10 x Box Jump Overs

10 x Single Arm KB Swings RIGHT hand

10 x Single KB Hang Snatch RIGHT hand

10 x Box Jump Overs

10 x Single Arm KB Swings LEFT hand

10 x Single KB Hang Snatch LEFT hand

*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00

Beginner: 16/12”, 26/18, DB snatch if needed

Scaled: 20/16”, 35/26

Rx: 24/20”, 53/35

52:00-55:00

Clean up/scores on board

55:00-60:00

Cool-down