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 Bent Over Rows (3 each arm)

12 Air Squats

17:00-22:00

Explanation and Set-up for next section

22:00-46:00

3) Upper Body Strength:

Main

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

1 Barbell Strict Press

6 DB Pullovers

—2 minutes rest/transition—

Auxiliary:

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

6 Double DB Alternating Floor Press (3 each arm)

10 Banded Face Pulls

*focus on a good technique, take from the rack, brace, whole foot in contact with the floor, good front rack position with elbows slightly in front of the bar, press to the top, arms should be next to ears, work to 1 rep max

*pullovers strengthen your lats that will carry over to pull-ups and toes to bar

*start with both DBs up, alternate pressing for 6 reps, 3 each arm

*band around rig, elbows up and out so they are in line with your shoulders or slightly below, pull to forehead height and squeeze shoulder blades

46:00-50:00

Explanation and set-up for MetCon

50:00-55:00

4) Finisher:

*bikes should already be out, barbells and DBs can be cleaned up after if needed

Partner As Many Reps in 5 minutes:

Max Calorie Bike

Max AbMat Sit-ups

*both people working at the same time, switch whenever you want

55:00-60:00

5) COOL-DOWN