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:

10 x Empty Barbell Good Mornings

10 x AbMat Sit-ups

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Lower Body Strength:

14 minute time block:

Deadlift

Warm-up:

5 x Deadlift @45%

4 x Deadlift @55%

3 x Deadlift @65%

Working Sets:

2 sets of 3 @75+%

2 sets of 2 @85+%

3 sets of 1 @AHAP (As Heavy As Possible with full range of motion and good technique)

34:00-39:00

Set-up/transition for next section

39:00-52:00

4) MetCon:

As Many Reps as Possible in 13 minutes:

—Buy-in—

50/40 x Calorie Row (should be completed in under 3 minutes)

—then as many reps as you can of—

1 x Pull-up

1 x Burpee

2 x Pull-ups

2 x Burpees

3 x Pull-ups

3 x Burpees

Etc…

*score is total reps of pull-ups and burpees (if you get through 10 reps of each that is 110 total reps)

*Pace: Aggressive: 110+ reps, Solid: 95 reps, Limit: 80 reps

Scaled: 40/32 calories, Jumping/banded pull-ups, ring rows

Rx+ chest to bar pull-ups

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