0:00-10:00

1) GENERAL WARM-UP:

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

10:00-15:00

2) Specific Warm-up:

3 Rounds

4 x Single KB Suitcase Deadlift (2 each arm, VIDEO)

4 x Single KB Hang Cleans (2 each arm)

4 x Single KB Shoulder to Overhead (2 each arm)

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Full Body Strength:

Every 2 minutes for 12 minutes (6 sets):

4 x Single KB Suitcase Deadlift RIGHT arm

3 x Single KB Hang Clean RIGHT arm

2 x Single KB Shoulder to Overhead RIGHT arm

4 x Single KB Suitcase Deadlift LEFT arm

3 x Single KB Hang Clean LEFT arm

2 x Single KB Shoulder to Overhead LEFT arm

*build to solid weight by set 3 and use that for remaining sets

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 13 minutes:

30 x Russian KB Swings

15 x Box Jump Overs

30 x Push-ups

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 26/18, 16/12”, knees or hands elevated push-ups

Scaled: 35/26, 20/16”, knees or hands elevated push-ups

Rx: 53/35, 24/20”

Rx+: 70/53, Box Clear Overs 24/20”

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN