0:00-7:00

1) GENERAL WARM-UP:

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

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10 x Single DB Push Press (5 each arm)

10 x Single DB Bent Over Rows (5 each arm)

10 x DB Goblet Squats

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Skillz Strength:

Alternating Every Minute on the Minute for 14 minutes (7 sets each):

Barbell Strict Press x 2 (build in weight to heaviest 2 you can)

*NO KNEE BEND, brace core to eliminate lower back arch

Single DB Reverse Flys x 6 each arm

Formula to see how close you are to the strength needed for a strict HSPU:

Weight used x 2 = A

A x 0.0333 = B

B + Weight used = estimated max

*if this estimated max is 75-80% of your body weight then you should have the strength to do a strict HSPU

34:00-39:00

Set-up/explanation of next section

39:00-51:00

4) MetCon:

20 x Double Unders (Scaled: 20 x Plate Hops @8/4”…two 45s/one 45# rubber plate)

10 x Wall Balls @Rx+ 30/20, Rx 20/14, Scaled 14/10

40 x Double Unders (Scaled: 40 x Plate Hops @8/4”…two 45s/one 45# rubber plate)

20 x Wall Balls @Rx+ 30/20, Rx 20/14, Scaled 14/10

60 x Double Unders (Scaled: 60 x Plate Hops @8/4”…two 45s/one 45# rubber plate)

30 x Wall Balls @Rx+ 30/20, Rx 20/14, Scaled 14/10

80 x Double Unders (Scaled: 80 x Plate Hops @8/4”…two 45s/one 45# rubber plate)

40 x Wall Balls @Rx+ 30/20, Rx 20/14, Scaled 14/10

*Feel: Happy Medium

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

51:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Up Dog x 20 seconds

Down Dog x 20 seconds

Child’s Pose x 20 seconds