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

20 Shoulder Taps

10 Barbell Bent Over Rows

10 Barbell Windshield Wipers

17:00-22:00

Explanation and Set-up for next section

22:00-46:00

3) Upper Body Strength:

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Complex: 1 Barbell Strict Press + 3 Barbell Push Press

8 Single DB Pullovers

*we did 3 strict press + 5 push press a couple weeks ago, build off that weight

—2 minutes transition—

Upper Body Auxiliary:

Alternating Every Minute on the Minute for 10 minutes (4 sets each):

8 Double DB Bench Press

12 Band Pull Aparts

46:00-50:00

Explanation and set-up for MetCon

50:00-56:00

4) Finisher:

*should be another quick transition with not much instruction needed for this section

4 Rounds For Time:

150m Run

20 Air Squats

*Pace: Aggressive: 5:00, Solid: 5:30, Limit: 6:00

*hard run, steady pace on the air squats

Beginner: 100m Run, 15 Air Squats

Scaled: as is

Rx: as is

Rx+: as is

56:00-60:00

5) COOL-DOWN