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Week 13 Day 7

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

Earlier Event: January 14
Week 13 Day 6
Later Event: January 16
Week 14 Day 1