0:00-10:00

1) GENERAL WARM-UP:

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

10:00-17:00

2) Specific Warm-up:

3 Rounds

5 x Infant Squats

10 x Lunges

20 x Shoulder Taps

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Lower Body Strength:

3 Rounds

20 seconds of Max Double KB Front Squats

10 seconds rest

20 seconds of Max Single KB Goblet Squats

10 seconds rest

20 seconds of Max Air Squats

10 seconds rest

30 seconds x Wall Sit

2 minutes rest

*DBs can be used as well, must hold in front rack

34:00-41:00

Explanation and set-up for MetCon

41:00-55:00

4) MetCon:

3 Rounds

AMREP 4:

30 Plate Ground to Overhead

30 AbMat Sit-ups

Max Rep Push-ups with remaining time

—2 minutes rest—

*goal is to pre-fatigue shoulders and core to simulate accumulated fatigue on push-up sets in Murph

*no matter what level you are doing, be strict on push-up form…chest to deck, fully locked out

*score is total push-ups

*Pace: Aggressive: 150 total reps, Solid: 120 total reps , Limit: 90 total reps

Beginner: 15/10, knees, hands elevated or banded push-ups

Scaled: 25/15, knees, hands elevated or banded push-ups

Rx: 45/25

Rx+: 45/25

55:00-60:00

5) COOL-DOWN