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 4 each arm (hold both DBs up, complete press with right arm, then left arm, continue alternating for 4 reps each arm)

Double DB Alternating Bent Over Rows x 4 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 4 each leg (like video, but hold one DB in front, VIDEO)

*reps dropped from last week, increase weight

32:00-38:00

Rest/transition to next section

38:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

12 x Plate Lunges (6 each leg)

12 x Plate Ground to Overhead (VIDEO)

12 x Plate Sit-ups (hold plate on chest)

Scaled: 25/15

Rx 35/25

Rx+ 45/35

50:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order