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

22:00-37:00

3) Core Strength:

Every 3 minutes for 15 minutes (5 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

37:00-44:00

Explanation and set-up for MetCon

44:00-55:00

4) MetCon:

4 Rounds:

2 minute time block:

100m Single DB Farmer’s Carry

Max Alt. DB Snatch with remaining time

—1 minute rest between rounds—

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

*Pace: Aggressive: 70 reps, Solid: 60 reps, Limit: 50 reps

Beginner: 15/10

Scaled: 25/15

Rx: 35/20

55:00-60:00

5) COOL-DOWN