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

30sec Plate Hold (15sec each side)

20sec Russian Twists

10 Glute Bridges

—then—

Warm-up to 70% of your Deadlift max

17:00-22:00

Explanation and Set-up for next section

22:00-44:00

3) Lower Body Strength:

Every 2 minutes for 14 minutes (7 sets):

Deadlift 5 reps @70% and build

*singles, not touch n’ go

*after completing your last set of deadlift, break down the bar to what you will use for barbell rollouts, the weight is not a huge deal in the bar, you need at least 25s for the bar to roll smoothly

*your DBs should be ready for your first set as well

Every 2 minutes for 8 minutes (4 sets):

16 Double DB/KB Split Squats (8 each leg)

6 Barbell Rollouts

*do both movements back to back then rest for the remainder of the 2 minutes

44:00-50:00

Explanation and set-up for MetCon

50:00-55:00

4) MetCon:

5 Rounds For Time:

10 MB Slams

20 MB Wall Sit Twists

Pace: Aggressive: 4:00, Solid: 4:30, Limit: 5:00

Beginner: 15/10

Scaled: 25/15

Rx: 35/20

Rx+: 50/35

55:00-60:00

5) COOL-DOWN