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 Push-ups

10 Ring rows

20 Flutter Kicks

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Auxiliary Strength

Every 2 minutes for 8 minutes (4 sets):

pull complex:

10 Barbell Curls + 10 Barbell Upright Rows

Every 2 minutes for 8 minutes (4 sets):

push complex:

10 Double DB Floor Press + 10 Push-ups

*start people on different complexes if needed, should also have time for 2 people to get the work done within the 2 minutes if you need to partner up

*use the same weight for curls and upright rows

*heavy on the floor press, hardest version you can for push-ups

38:00-47:00

Transition for MetCon

47:00-55:00

4) MetCon:

AMREP 8:

2 Hang Power Cleans

2 Back Rack Lunges

4 Hang Power Cleans

4 Back Rack Lunges

6,8,10…etc.

*Pace: Aggressive: 90 total reps, Solid: 78 total reps, Limit: 66 total reps

Beginner: 45/35

Scaled: 75/55

Rx: 95/65

55:00-60:00

5) COOL-DOWN