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) Upper Body/Core Auxiliary Strength:

12 minute time block to complete:

50 Double DB Curls Drop Set

50 Double DB Bent Over Tricep Kickbacks Drop Set

50 Barbell Wrist Curls

*Drop Sets: start with a weight you think you can do around 10 reps, complete max reps, drop to a lower weight and complete max reps, continue this until you get to 50 total reps

37:00-47:00

Explanation and set-up for MetCon

47:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 14 minutes:

80 Russian KB Swings

60 Sit-ups

40 Plate Ground to Overhead

20 Plate Sit-ups (Plate on chest)

*Pace: Aggressive: 2 Rounds, Solid: 1 + 140, Limit: 1 + 80

Beginner: 26/18, 25/10

Scaled: 35/26, 25/10

Rx: 53/35, 45/25

Rx+: 70/53, 45/25

55:00-60:00

5) COOL-DOWN