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 Ring Rows

10 Push-ups

10 DB Goblet Squats

10 Hanging Knee Raises

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Flex Friday:

Alternating Every 2 minutes for 16 minutes (4 sets each):

12 Single Arm DB Curls (6 each side) + 18 Banded Curls

12 Barbell Skull Crushers + 18 Bench Dips

38:00-44:00

Explanation and set-up for MetCon

44:00-55:00

4) MetCon:

3 Rounds

As Many Rounds and Reps as Possible in 3 minutes:

8 Single DB Hang Squat Cleans

8 Toes to Bar

—1 minute rest between rounds—

*pick up where you left off each round, this is about how long you can go unbroken, would recommend working on the transition from hand to hand with the DB so you can alternate arms to save grip strength

*Pace: Aggressive: 10 total rounds, Solid: 8.5 total rounds, Limit: 7 total rounds

Beginner: 25/15, Lying Straight Leg Raises

Scaled: 35/20, DB Sit-ups

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN