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:

2 Rounds:

30 seconds x Wall Sit

30 seconds x Front Plank

—then—

5 sets of 1 tempo back squat to warm-up to 70-75%

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Murph Lower Body Tempo:

Every 2 minutes for 14 minutes (7 sets):

3 x Tempo Back Squat @70% and build (3-5 seconds lowering, dead stop pause, explode back up)

36:00-44:00

Explanation and set-up for MetCon

44:00-55:00

4) MetCon:

3 Rounds

As Many Rounds and Reps as Possible in 3 minutes:

3 x Cleans

6 x Box Jump Overs

—1 minute rest between rounds—

*pick up where you left off each round

*Pace: Aggressive: 12 Rounds, Solid: 10 Rounds, Limit: 8 Rounds

Beginner: 65/45, 16/12”

Scaled: 95/65, 20/16”

Rx: 115/75, 24/20”

Rx+: 135/95, 24/20”

55:00-60:00

5) COOL-DOWN