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

6 Single DB Strict Press (3 each arm)

6 Single DB Push Press (3 each arm)

10 Banded Pull Aparts

10 Banded Curls

17:00-22:00

Explanation and Set-up for next section

22:00-44:00

3) Upper Body Strength:

Main:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

Complex: 3 Barbell Strict Press + 5 Barbell Push Press

12 Ring Rows

—2 minute transition—

Upper Body Auxiliary:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

16 Single Arm DB Floor Press (8 each arm)

8 Barbell Bent Over Rows

44:00-50:00

Explanation and set-up for MetCon

50:00-55:00

4) MetCon:

AMRAP 5:

5 Deadlift

20 Double Unders

Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 95/65, Line Hops

Scaled: 155/105, Single Unders

Rx: 185/125

Rx+: 225/155

55:00-60:00

5) COOL-DOWN