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 Iron Crosses

20sec Pigeon Stretch each side

10 Ankle Wall Touches each side

5 Tempo Face the Wall Squats (5-second lowering)

17:00-22:00

Explanation and Set-up for next section

22:00-48:00

3) Lower Body Strength:

15 minute time block:

*this time includes warming up to your starting weight, recommend using 4-5 minutes of the time block to build to your first set

8 Back Squat @65-77.5%

*4-6 sets

*for those with a max of 1.49 x their body weight or below, 6 sets is recommended

*those with a max of 1.5 x their body weight and up to 1.9, 5 sets is recommended

*for those with a max of 2.0 x their body weight and above, 4 sets is recommended

—2 minute transition—

*load first RDL weight and take off rack to floor

Alternating Every Minute on the Minute for 9 minutes (3 sets each):

8 RDLs

10 Russian KB Swings (HEAVY)

12 KB Side Bends (6 each side)

48:00-51:00

Explanation and set-up for MetCon

51:00-56:00

4) Finisher:

*this should be able to be a quick transition to this, we just did double arm swings, so there shouldn’t need to be much instruction or set-up, you can always put barbells back after you complete this section

AMRAP 5:

10 Single Arm KB Swings

10 Burpees

*Pace: Aggressive: 5.5 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 26/18

Scaled: 35/26

Rx: 53/35

Rx+: 70/53

56:00-60:00

5) COOL-DOWN