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 Push-ups

10 Barbell Bent Over Rows

20sec Bar hang on rig

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Auxiliary Strength:

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

10 Double DB Chest Flys

10 Inverted Rows

34:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

5 Rounds For Time:

14 Unbroken Alt. DB Snatch

14 Box Jump Overs

—1 minute rest between rounds—

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

*paces include rest time

Beginner: 25/15, does not have to unbroken, 16/12”

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”

Rx+: 70/50, Box Clear Overs 24/20”

55:00-60:00

5) COOL-DOWN