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

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10 Push-up

10 Ring Rows

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Upper Body Strength:

15-minute time block:

5 sets of 3 Bench Press @75% and build

5 sets of 10 Single Arm DB Knee Supported Row (5 each arm)

37:00-44:00

Explanation and set-up for MetCon

44:00-55:00

4) MetCon:

4 Rounds

AMRAP 2:

3 Cleans

20 Double Unders

—1 minute rest-

*pick up where you left off each round

*Pace: Aggressive: 12 rounds, Solid: 10 rounds, Limit: 8 rounds

Beginner: 95/65, Single Unders

14-15: 115/75

16-17: 135/95

55:00-60:00

5) COOL-DOWN: