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 Single DB Curl to Press

10 DB Side Bends

10 Hollow Rocks

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Auxiliary Strength:

15-minute time block:

100 Russian Twists (50 each way)

100 Plate Overhead Raise Sit-ups

*must complete all reps of one movement before going to the next, rest as needed in between movements

37:00-45:00

Explanation and set-up for MetCon

45:00-55:00

4) MetCon:

For Time:

100 Floor Press

100 Curls

*20 Flutter Kicks every time you break

*just you and an empty barbell…part 3 :)

*Pace: tough to estimate, push yourself and have some fun

Beginner: 80 reps of each movement, 10 flutter kicks

Scaled: 45/35

Rx: 45/35

Rx+: 45/35

55:00-60:00

5) COOL-DOWN