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 Sit-ups

10 Banded Curls

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Auxiliary Strength:

Every 3 minutes for 15 minutes:

10 Barbell Skull Crushers

12 Barbell Curls

14 Barbell Leg Raises

*find a challenging weight for each movement

*do all three movements back to back then rest for the remainder of the 3 minutes

37:00-46:00

Explanation and set-up for MetCon

46:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

10 Front Squats

10 Push Press

10 Upright Rows

*FULL ROUND HAS TO BE DONE UNBROKEN, cannot put the barbell down until all 30 reps are complete

*don't underestimate an empty barbell :)

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 6 Rounds

Beginner: 45/35, does not have to be unbroken

Scaled: 45/35

Rx: 45/35

Rx+: 45/35

55:00-60:00

5) COOL-DOWN