0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Standing Tricep stretch x 20 seconds each side

Straight arm bicep stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

—-then—

2 Rounds

5 x Inch worms

10 x Banded Pull aparts

10:00-16:00

2) Specific Warm-up

3 Rounds

10 x Barbell Bent Over Rows

10 x Barbell Push Press

10 x Plank Up Downs (VIDEO)

16:00-21:00

Explanation and Set-up for next section

21:00-37:00

3) Push/Pull Auxiliary: Clusters

Alternating Every 2 minutes for 16 minutes (8 sets each):

10 x Ring Rows + 10 x Double DB Curls

8 x Bench Press + 16 x MB Up and Overs (8 each way, VIDEO)

*complete the ring rows and curls then rest for the remainder of the 2 minutes, then complete the bench press and the up and overs and rest for the remainder of the 2 minutes, continue alternating for remaining sets

*start people on different clusters if needed

37:00-42:00

Explanation and set-up for MetCon

42:00-55:00

4) MetCon:

For Time:

400m Run (should take no longer than 2:30)

—then—

2 Rounds:

30 x Single DB Hang Clean & Jerk

30 x Toes to Bar

—then—

400m Run (should take no longer than 2:30)

*Pace: Aggressive: 9:30, Solid: 11:00, Limit: 12:30

Beginner: 200m Run, 25/15, Lying Straight Leg Raises, 200m Run

Scaled: 35/20, Hanging Straight Leg Raises

Rx: 50/35

55:00-60:00

5) COOL-DOWN