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 x Double DB Curls

10 x Double DB Reverse Flys

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Murph Push/Pull Tempo:

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

3 x Tempo Bench Press @70% and build (3-5 seconds lowering, dead stop, press)

6 x Tempo Ring Rows (pull, solid 3-5 seconds lowering)

34:00-42:00

Explanation and set-up for MetCon

42:00-55:00

4) MetCon:

As Many Reps as Possible in 13 minutes:

3 x Russian KB Swings

3 x Burpees

6 x Russian KB Swings

6 x Burpees

9 x Russian KB Swings

9 x Burpees

12, 15, etc…

Beginner: 18/12, Sprawls

Scaled: 26/18

Rx: 35/26

Rx+: 53/35

55:00-60:00

5) COOL-DOWN