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 Lying Straight Leg Raises

10 Double DB Push Press

10 Double DB Bent Over Rows

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Skillz: T2B and HSPU

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

Max Toes to Bar in 20 seconds

Max Handstand Push-ups in 20 seconds

10 Gorilla Rows (5 each arm)

*we are using time to control volume for those who can do the full movement, ideally unbroken…if you have to break, take a very quick rest and back to it

*for those who cannot do the full movement we are working on getting the movement through drills (Scaled) or improving strength (Beginner)

*Gorilla Rows are to balance out the pushing with pulling for shoulder health

*Scaled: Elevating T2B (trying to get higher with the feet with every rep), Handstand push-up negatives

*Beginner: Hanging Knee raises (get your knees as high as possible), Barbell Push Press @45/35

37:00-46:00

Explanation and set-up for MetCon

46:00-55:00

4) MetCon:

As Many Reps as Possible in 9 minutes:

50m Single KB Front Rack Carry (two hands on the KB in the front rack to challenge core)

6 Deadlift

12 KB Sit-ups (KB on chest)

*very challenging for your core strength endurance

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 + 50m Carry

Beginner: 26/18, 135/95

Scaled: 35/26, 155/105

Rx: 53/35, 185/125

Rx+: 70/53, 225/155

55:00-60:00

5) COOL-DOWN