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:

2 Rounds

20 x Shoulder Taps

10 x Ring Rows

—then—

3 x Pause Bench Press @40%

2 x Pause Bench Press @50%

1 x Pause Bench Press @60%

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Upper Body Strength:

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

Pause Bench Press x 2 @75+%

Double DB Reverse Flys x 8

*partner up as needed and have one person start reverse flys while other is on bench press

32:00-37:00

Set-up/transition for next section

37:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

30 x Weighted Sit-ups (use MBs) @Rx+ 20/14, Rx 14/10, Scaled 10/8

30 x Single DB Overhead Lunges @Rx+ 70/50, Rx 50/35, Scaled 35/20 (Scaled can also carry not overhead if needed)

*Pace: Aggressive: 5 rounds, Solid: 4 rounds, Limit: 3 rounds

*steady pace, sets of 10 if needed as the workout progresses, the fatigue on your core from the sit-ups will challenge the overhead lunges

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