0:00-10:00

1) GENERAL WARM-UP:

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

10:00-17:00

2) Coaching Section:

Double KB Swings: turn thumbs in so that palms are facing each leg, this helps clear space

Windmills: with no weight or very light

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) KB Cycle Week 3 of 4:

Alternating Every Minute on the Minute for 15 minutes:

6 x Double KB Swings

6 x Double DB Push Press

6 x KB/DB Windmills (4 each arm)

*did 8 reps last week, try to increase weight

37:00-45:00

Set up and review for next section

45:00-55:00

4) Grunt Work:

As Many Rounds and Reps as Possible in 10 minutes:

50m x Plate Carry

20 x Plate Squats (hold in front)

50m x DB Carry

20 x Renegade Rows (10 each arm)

Pace: Aggressive: 4 Rounds, Solid: 3 Rounds, Limit: 2.5 Rounds

Beginner: 10/5, 25/15

Scaled: 25/10, 35/20

Rx: 45/25, 50/35

Rx+ 45/25, 70/50

55:00-60:00

5) COOL-DOWN