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 DB Curl to Press (5 each way)

20 seconds each side x Side Planks

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Beach Body Week 1 of 4

Alternating EMOM 15:

Barbell Curls x 6

Single DB Overhead Tricep Extensions x 8

DB/KB Side Bends x 10 each side (VIDEO)

35:00-40:00

Rest/transition to next section

40:00-50:00

4) MetCon:

1 mile run for time

*empty. it. out.

50:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order