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

10 Plank Up Downs

10 Scap Wall Slides

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

2 x 6

1 x 10

2 x 4

*recommended Bench %

2 x 6 @75, 77.5%

1 x 10 @65%

2 x 4 @80%, 85%

12 Gorilla Rows (6 each arm)

37:00-45:00

Transition to MetCon

45:00-55:00

4) MetCon:

5 Rounds for Time:

15 Box Jumps

15 American KB Swings

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

Beginner: 16/12”, 26/18

Scaled: 20/16”, 35/26

Rx: 24/20”, 53/35

Rx+: 24/20”, 70/53, box jumps must be touch n’ go, swings must be unbroken

55:00-60:00

5) COOL-DOWN