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

10 x Barbell Bent Over Rows

10 x Barbell Push Press

10 x Plank Up Downs (VIDEO)

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Push/Pull Auxiliary: Clusters

Alternating Every 2 minutes for 16 minutes (8 sets each):

10 x Ring Rows + 10 x Double DB Curls

8 x Bench Press + 16 x MB Up and Overs (8 each way, VIDEO)

*start people on different clusters if needed

*do the ring rows and curls back to back then rest for the remainder of the 2 minutes, bench press and up and overs back to back then rest for the remainder of the 2 minutes

*clusters provide longer time under tension to improve upper body strength endurance

38:00-43:00

Explanation and set-up for MetCon

43:00-56:00

4) MetCon:

For Time:

400m Run (should take no longer than 2:30)

—then—

2 Rounds:

30 x Alt. DB Snatch

30 x Knee Raises

—then—

400m Run (should take no longer than 2:30)

*Pace: Aggressive: 9:30, Solid: 11:00, Limit: 12:30

Beginner: 200m Run, 15/10, Sit-ups, 200m Run

Scaled: 25/15, Lying Straight Leg Raises

Rx: 35/20

Rx+: 50/35

56:00-60:00

5) COOL-DOWN