0:00-7:00
1) GENERAL WARM-UP:
Coach’s choice
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP:
3 Rounds
10 x Push-ups
10 x Ring Rows
10 x Lunges
15:00-20:00
Explanation and Set-up for next section
20:00-32:00
3) Full Body Strength:
Alternating Every Minute on the Minute for 12 minutes (4 sets each):
Double DB Alternating Bench Press x 6 each arm (hold both DBs up, complete press with right arm, then left arm, continue alternating for 6 reps each arm)
Double DB Alternating Bent Over Rows x 6 each arm (hold both DBs, complete row with right arm, then left arm, continue alternating for 6 reps each arm)
Single DB Bulgarian Squats x 6 each leg (like video, but hold one DB in front, VIDEO)
32:00-37:00
Rest/transition to next section
37:00-50:00
4) MetCon:
As Many Rounds and Reps as Possible in 13 minutes:
DB Drag Bear Crawl x 60’ (VIDEO)
Lateral Hops over KB x 30
KB Taters x 15 (VIDEO)
50:00-55:00
Clean-up/scores on board
55:00-60:00
Cool-down: 3 Rounds
Foam Roll and Stretch in that order