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:

5 x Infant Squats

10 x Lying Straight Leg Raises

—then—

10 x Back Squat @empty barbell

8 x Back Squat @50% of back squat 1-rep max

6 x Back Squat @60% of back squat 1-rep max

4 x Back Squat @70% of back squat 1-rep max

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Murph Post-Test #3:

10 minute time block to reach Back Squat 3-rep max

—1 minute rest/weight change—

Max Front Squats @70% of heaviest weight from above

How to estimate your max:

Weight used x reps completed = A

A x 0.0333 = B

B + Weight used = estimated max

Example using 250 x 3 on Back Squat

250 x 3 = 750

750 x 0.0333 = 24.975

24.975 + 250 = 274.975 (rounded to 275)

34:00-42:00

Explanation and set-up for MetCon

42:00-55:00

4) MetCon:

5 Rounds

20 x Single Arm KB Swings

20 x Lateral Hops over KB

5 x Wall Walks

*Pace: Aggressive: 10:00, Solid: 11:30, Limit: 13:00

Beginner: 26/18, Lateral Line Hops, 45 degree wall walks

Scaled: 35/26, Lateral Line Hops, 3 full wall walks

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN