0:00-10:00

1) GENERAL WARM-UP:

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

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

20 Shoulder Taps

10 Scap Wall Slides (can be done on the wall or the ground)

10 Single DB Curl to Press

—then—

Warm-up to first Bench Press weight

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Upper Body Strength:

Alt. Every 90 seconds for 15 minutes (5 sets each):

Bench Press

Banded Face Pulls x 15

*Bench Press

Sets 1-2: 8 reps @65, 70%

Set 3: 12 reps @60%

Sets 4-5: 6 reps @72.5, 75%

37:00-46:00

Transition for MetCon

46:00-55:00

4) MetCon:

5 Rounds For Time:

7 Deadlift

14 Wall Balls

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:30

*7 deadlift should be challenging to do unbroken especially in rounds 4 and 5, no more than two sets on the wall balls, but try to go unbroken

Beginner: Around 75-80% of your deadlift max, 10/8

Scaled: Around 75-80% of your deadlift max, 14/10

Rx: 275/185, 20/14

Rx+: 315/225, 25/20

55:00-60:00

5) COOL-DOWN