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 Ring Rows

10 x Double DB Push Press

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Skill Endurance: Pull-ups/Handstand Push-ups

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Pull-ups x 2,4,6,8,10,12

Handstand Push-ups x 2,4,6,8,10,12

Scaled: Ring Rows/Jumping (do any kipping that you can), Double DB Push Press (start at heavier weight and decrease as needed with reps)

Rx/Rx+: hardest version you can do unbroken for each rep scheme (see versions below)

*as reps increase, if you can not do them unbroken then do as few sets as possible

Pull-ups:

Weighted Strict Pull-ups

Strict Pull-ups

Kipping or Butterfly Chest to Bar

Kipping or Butterfly Chin over Bar

Handstand Push-ups:

Strict Deficit @4/2”

Strict

Kipping Deficit @4/2”

Kipping

32:00-38:00

Explanation and set-up for MetCon

38:00-50:00

4) MetCon:

Every 3 Minutes for 12 Minutes (4 sets):

25 x Box Jumps

25 x Plate Ground to Overhead

Max Plate Russian Twists

*should have around 1:00 each set for twists

*score is total reps: jumps + ground to overhead + twists

Scaled: 20/16” or less (find a height to jump on), 15/10

Rx: 24/20”, 35/25

Rx+: 30/24”, 45/35

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lat Stretch on rig or with PVC x 20 seconds each side

Pec stretch on rig x 20 seconds each side

Quad Stretch x 20 seconds each side