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:

2 Rounds

10 x Barbell Good Mornings @empty barbell

10 x Lying Straight Leg Raises

—then—

5 x Deadlift @50%

4 x Deadlift @60%

3 x Deadlift @65%

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Lower Body Strength:

12 minute time block: recommended to do one set every 2 minutes

Deadlift

2 sets of 6 @70%

2 sets of 4 @75%

2 sets of 2 @80+%

*focus on keeping a neutral spine with hips below shoulders as you string reps together, actively flex your butt on each rep when locking out to ensure that is working along with your back and hamstrings

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon:

“Renegade”

For Time:

21-15-9:

Front Squat

Push-ups

15-9-6:

Hang Power Cleans

Box Jumps

9-6-3:

Thrusters

Bar Facing Burpees

*this is a fun one in a terrible kind of way :), push to do as many reps unbroken as you can with each movement, steady movement on the box jumps and burpees

Rx+ 115/75, 24/20”

Rx 95/65, 24/20”

Scaled 75/55, 20/16”

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

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up dog

Down dog

Child’s pose