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 Single DB Curl to Press (5 each arm)

20 Flutter Kicks

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Upper Body Strength:

12 minute time block:

10 Double DB Curls

10 Dips

9 Double DB Curls

9 Dips

…8,7,6,5,4,3,2,1

*increase weight as you can as the reps are dropping on curls

*find the hardest version of dips you can do for each rep number (strict ring, kipping ring, banded ring, bench/box)

*do each rep number of curls and dips back to back then rest as needed, this is about strength, it is NOT a for time focus

34:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) MetCon:

3 Rounds

2min Max Calorie Row

2min Max Toes to Bar

*split cals/reps as needed with partner

*Pace: Aggressive: 180 total reps, Solid: 150 total reps, Limit: 120 total reps

Beginner: Lying Straight Leg Raises

Scaled: Hanging Straight Leg Raises

Rx/Rx+: as is

55:00-60:00

5) COOL-DOWN