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

5 Infant Squats

10 Side Lunges

20 Scissor Kicks

—then—

Warm-up to your starting weight on front squat

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Lower Body Strength:

Every 2 minutes for 10 minutes (5 sets):

8 Front Squats @70-75%

—2 minute rest/transition—

Every 90 seconds for 6 minutes (4 sets):

8 Double KB/DB Side Lunges (4 each leg)

*last week of going up in reps, we will start to work our way down next week, if you can front squat 1.5 x your body weight or more, 4 sets is recommended so you can get more rest between sets

*keep both feet straight ahead and focus on good depth with each side lunge, good push off the whole foot back to standing each rep

38:00-45:00

Explanation and set-up for MetCon

45:00-55:00

4) MetCon:

8 Rounds For Time:

12 Single DB Shoulder to Overhead

8 Pull-ups

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*challenge yourself on the DB weight, ideally 6 unbroken on one side then on the other

Beginner: 25/15

Scaled: 35/20

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN