0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice

Two components should always be involved in this section:

• increase their heart rate/core temperature with movements like mountain climbers, jumping jacks, 100-200m jog, 2 minutes row or bike, etc.

• general stretches that get the big muscles of the upper and lower body

Have some fun coming up with creative ways to get people warm and loose. This is also a great opportunity to break the ice by talking to members or the class as a whole about their day or the workout or anything like that while they are warming up

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

5 x RDLs

5 x Hang Power Cleans

5 x Push Press

5 x Front Squats

15:00-25:00

Explanation and Set-up for next section

25:00-45:00

3) MetCon:

Partner “Incredible Hulk”

As Many Rounds and Reps as Possible in 20 minutes:

5 x Deadlift @Rx+ 135/95, Rx 115/75, Scaled 95/65 or less

5 x Hang Power Cleans

5 x Front Squats

5 x Push Press

5 x Back Squat

*alternate movements with your partner

45:00-50:00

Clean-up/scores on board

50:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order