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 PVC Good Mornings

20sec PVC Lat Stretch

20sec Lying Glute Stretch

—then—

Warm-up to around 50% or a light weight

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Lower Body Strength:

Movement Prep for Max:

Alt. Every Minute on the Minute for 6 minutes:

10 Russian KB Swings

20sec Double Leg Glute Bridge

1 Deadlift @50-60%

9 minute time block:

Work to Deadlift 1rm

37:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) MetCon:

7 Rounds For Time:

100m Run

2 Bar Muscle-ups

3 Squat Cleans

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

Beginner: 6 Ring Rows, 75/55

Scaled: 3 Strict Pull-ups or 4 Chest to Bar Pull-ups or 5 Kipping Chin over bar pull-ups, 115/75

Rx: 135/95

Rx+: Ring MU, 155/105

55:00-60:00

5) COOL-DOWN