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 Single DB Curl to Press

15 Hollow Rocks

20 Shoulder Taps

17:00-22:00

Explanation and Set-up for next section

22:00-35:00

3) Upper Body Strength:

12-minute time block:

3 sets of Pull Complex:

10 Single DB Curls + 10 Single DB Bent Over Rows

3 sets of Push Complex:

10 Single DB Strict Press + 10 Single DB Overhead Tricep Extensions

35:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) MetCon:

*Repeat from 7/20/23

AMRAP 14:

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