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 3 of 4

Alternating EMOM 15:

Barbell Curls x 12,10,8,6,4

Single DB Overhead Tricep Extensions x 12,10,8,6,4

DB/KB Side Bends x 6,5,4,3,2 each side (VIDEO)

*increase weight as reps drop

35:00-40:00

Rest/transition to next section

40:00-50:00

4) MetCon:

1 minute max calorie row (EMPTY.IT.OUT.)

—2 minutes rest, then—

As Many Rounds and Reps as Possible in 7 minutes:

Calorie row @70% of max from above (if you got 16, that would be 11)

Same reps as calorie row x Sprawl to hop over rower

Scaled: step over rower

50:00-55:00

Clean-up/scores on board

55:00-60:00

COOL-DOWN