0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

6 x Barbell Pullovers @empty barbell

6 x Bottom leg bench taps (3 each leg, hold a side plank with your top leg on a bench, use your bottom leg to come up and tap the bottom of the bench)

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Auxiliary Strength: Pull-ups/Toes to Bar/Pistols:

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Barbell Pullovers x 8 (VIDEO)

Bottom Leg Bench touches x 8 each leg (VIDEO)

*working lat strength for pull-ups and toes to bar with the pullovers, groin/hip strength for pistols

32:00-37:00

Explanation/set-up for next section

37:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

10 x Shoulder to Overhead

10 x Single KB Deadlift High Pull (VIDEO)

30 x AbMat Sit-ups

*how long can you cycle 10 shoulder to overhead? choose a weight you can for at least 4 rounds then no more than 2 sets for the rest of the time

*your heart rate will increase with the shoulder to overhead and high pulls, the high pulls will provide the push/pull balance, then try to bring it back down with breathing and steady movement on the sit-ups

*solid pace and maintain

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 75/55, 26/18

Scaled: 95/65, 35/26

Rx: 115/75, 53/35

Rx+: 135/95, 70/53

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side