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:

Single DB Curls x 6 each arm

Barbell Skull Crushers x 8

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Flex Friday:

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

Single DB Alternating Curls x 6 each arm (hold both DB, alternate arms for 12 total, 6 each arm)

Barbell Skull Crushers x 8

32:00-37:00

Explanation/set-up for next section

37:00-51:00

3) MetCon:

10 Rounds For Time:

10 x Single DB Box Step-ups (hold DB anywhere)

3 x Power Cleans

*Pace: Aggressive: 10:30, Solid: 12:00, Limit: 13:30

Scaled: 35/20, 20/16”, 155/105

Rx: 50/35, 24/20”, 165/115

Rx+: 70/50, 24/20”, 185/125

51:00-55:00

Clean up/scores on board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order