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

10 Double DB Curl to Press

15 Hollow Rocks

20 Hops over DB

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Lower Body Strength:

Alternating Every 2 minutes for 12 minutes (3 sets each):

Barbell Curl 21s: 7 full curls, 7 top half curls, 7 bottom half curls

Tricep Complex: 12 Single DB Tricep Kickbacks (6 each side) + 24 Banded Tricep Press downs

*Full: full open elbow, curl to top, Top Half: start at the top, come down to 90 degrees and back up, Bottom half: start from the bottom, come up to 90 degrees and back down

34:00-44:00

Explanation and set-up for MetCon

44:00-55:00

4) MetCon:

4 Rounds:

2 minute time block:

20 Alt. DB Snatch

Max Double Unders with time remaining

—1 minute rest between rounds—

*score is max reps, including DB Snatch

*goal is to go unbroken or no more than 2 sets on DB snatch

*Pace: Aggressive: 280 total reps, Solid: 240 total reps, Limit: 200 total reps

Beginner: 25/15, Line Hops

Scaled: 35/20, Single Unders

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN