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

20sec hang from rig

30sec Front Plank

40sec Wall Sit

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Core Strength:

Every 3 minutes for 12 minutes (4 sets):

8 KB Windmills (4 each side)

10 Barbell Windshield Wipers

12 Barbell Wrist Curls

*do all three movements back to back then rest for the remainder of the 3 minutes

34:00-40:00

Explanation and set-up for MetCon

40:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

100m Single DB Carry

20 Alt. DB Snatch

30 Air Squats

*switch hands whenever you want on the Farmer’s Carry

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 25/15

Scaled: 35/20

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN