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

10 Sit-ups

—then—

Warm-up to around 70% on Bench Press

17:00-22:00

Explanation and Set-up for next section

22:00-44:00

3) Upper Body Strength:

Main

Alternating Every Minute on the Minute for 10 minutes (5 sets):

3 Bench Press

6 Double DB Rows

—2 minutes rest/transition—

Auxiliary:

Alternating Every Minute on the Minute for 10 minutes (5 sets):

6 Single DB Front Raise + Single DB Side Raise (3 each arm)

6 Barbell Bent Over Rows

*heavy triples on bench, keep your head, upper back and butt glued to the bench, shoulder blades should be pulled together

*good position with chest parallel to the ground, squeeze your shoulder blades together at the top of each DB and BB row

*do a front raise and a side raise, that is one rep, 3 each arm

44:00-50:00

Explanation and set-up for MetCon

50:00-55:00

4) MetCon:

*should already have out the DBs they need from the rows or raises

As Many Rounds and Reps as Possible in 5 minutes:

4 Single DB Devil’s Press

5 Burpees

6 Alt. DB Snatch

*high intensity, everything unbroken, challenge yourself to use a little bit heavier DB than you normally would

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 25/15, Up Downs

Scaled: 35/20

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN