0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

10 Air Squats

20 Shoulder Taps

30sec Side Plank (15sec each side)

15:00-25:00

Explanation and Set-up for next section

25:00-55:00

3) MetCon:

“ClusterTruck”

2 Rounds of 10 Stations:

*1 minute of work, 30sec of rest/transition (30 total minutes)

1) Row

2) Back Squat

3) Double DB Floor Press

4) Bike

5) Single KB Sumo Deadlift High Pull

6) MB Chops

7) Barbell Curls

8) Bench Dips

9) Russian Twists

10) MB Up and Overs

*goal is steady state cardio/strength endurance…steady pace at each station

*Pace: Sunday Funday…have some fun and put in work!

Beginner: Back Squat (95/65), DB Floor Press (25/15), KB SDLHP (26/18), BB Curls (45/35), Twists (25/10)

Scaled: Back Squat (115/75), DB Floor Press (35/20), KB SDLHP (35/26), BB Curls (65/45), Twists (25/10)

Rx: Back Squat (135/95), DB Floor Press (50/35), KB SDLHP (53/35), BB Curls (75/55), Twists (45/25)

Rx+: Back Squat (155/105), DB Floor Press (70/50), KB SDLHP (70/53), BB Curls (95/65), Twists (45/25)

55:00-60:00

5) COOL-DOWN