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 RDLs

10 Upright Rows

10 Strict Press

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Auxiliary Strength:

15 minute time block:

10 Barbell Curls

10 Barbell Pullovers

10 Dips

9 Barbell Curls

9 Barbell Pullovers

9 Dips

8,7,6,5,4,3,2,1

*choose a weight that is challenging for each movement and rep number

*choose hardest version of a dip: strict, kipping, banded, bench

37:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

For Time:

30 Deadlifts

*20 Lateral Bar Burpees every time you break

*Pace: Aggressive: 6:00, Solid: 7:30 Limit: 9:00

*completing the deadlifts in 3 sets should be EXTREMELY challenging

Beginner: 95/65, 15 Up Downs

Scaled: 155/105, Step over bar after burpee

Rx: 185/125

55:00-60:00

5) COOL-DOWN