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

20:00-32:00

3) Beach Body Week 2 of 4

Alternating EMOM 12:

Barbell Curls x 2

Single DB Overhead Tricep Extensions x 4

DB/KB Side Bends x 6 each side (VIDEO)

*reps decreased, increase weight from last week

32:00-37:00

Rest/transition to next section

37:00-51:00

4) MetCon:

8 minutes to reach heaviest weight per side on Turkish Get-ups

—then—

As Many Rounds and Reps as Possible in 6 minutes:

10 x Russian KB Swings with heaviest weight from above

20 x Lateral Hops over KB

51:00-55:00

Clean-up/scores on board

55:00-60:00

COOL-DOWN