0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

12 Banded Curls

12 Banded Tricep extensions

12 Straight Leg Raises

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Accessory Strength

Alt. EMOM 15: 

8 Single DB Hammer Curls (4 each arm)

8 Barbell Skull Crushers

14 Side to Side Knee Raises

37:00-44:00

Transition to next section

44:00-55:00

WOD:

For Time:

40/30 Calorie Bike

20 Deadlift 

40 Burpees

20 Deadlift 

*Pace: Aggressive: 6:30, Solid: 7:30, Limit: 9:00

*stagger the start by 2 minutes to allow everyone to use the bike

Beginner: 30/21Cal Bike, 95/65, 30 Burpees

14-15: 135/95

16-17: 185/125

55:00-60:00

5) COOL-DOWN