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

3 Infant Squats

10 Lying Straight Leg Raises

30sec Wall Sit

—then—

Warm-up to around 50% or a light weight

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Lower Body Strength:

Movement Prep for Max:

Alternating Every Minute on the Minute for 6 minutes:

10/8 Calories Row/Bike

3 Back Squats @50-70%

10 minute time block:

Work to Back Squat 1rm

*recommended doing an attempt every 2-3 minutes

38:00-45:00

Explanation and set-up for MetCon

45:00-55:00

4) MetCon:

As Many Reps as Possible in 10 minutes:

5 Front Squats

5 Pull-ups

10 Front Squats

10 Pull-ups

15, 20, 25, etc…

*Pace: Aggressive: 150 total reps, Solid: 125 total reps, Limit: 100 total reps

Beginner: 75/55, Ring Rows

Scaled: 115/75, Jumping/Banded Pull-ups

Rx: 135/95

Rx+: 155/105, Chest to Bar

55:00-60:00

5) COOL-DOWN