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 Single DB Curl to Press (5 each arm)

10 Single DB Lunges (5 each arm)

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Full Body Strength:

Alt. EMOM 15 (5 sets each):

8 Barbell Back Rack Lunges (4 each leg)

8 Single DB Bench Press (4 each arm)

4 Strict Pull-ups

37:00-45:00

Explanation and set-up for MetCon

45:00-55:00

4) Conditioning:

3 RFT:

20/16 Calorie Row

15/10 Calorie Bike

55:00-60:00

5) COOL-DOWN: