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:

5 Rounds

2 x Alt. DB Snatch

4 x Single DB Lunges

6 x Hanging Knee Raises

*build up on the DB weight to what you will use in the workout

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

4) MetCon:

Partner For Time:

10 Rounds

4 x Alt. DB Snatch

6 x Toes to Bar

8 x Single DB Lunges

*alternate movements with your partner

—2 minutes rest—

10 Rounds

8 x Alt. DB Snatch

10 x AbMat Sit-ups

12 x Single DB Lunges

*alternate movements with your partner

*the goal of the lower reps on the DB movements in the first 10 rounds is to use a heavier DB than you normally do…at some point you have to get used to moving heavier weights

*Pace: Aggressive: 25:00, Solid: 27:00, Limit: 30:00 (these include the rest)

Beginner: 35/20, Lying Straight Leg Raises, 25/15

Scaled: 50/35, Hanging Straight Leg Raises, 35/20

Rx: 70/50, 50/35

Rx+: 100/70, 70/50

52:00-60:00

5) COOL-DOWN