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

22:00-44:00

3) Upper Body Strength:

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

Bench Press (2x6 at 75-80%, 1x10 at 70%, 2x4 at 82.5-87.5%)

12 Double DB/KB Bent Over Rows

–1 minute rest–

Alt. EMOM 6:

30sec Max Push-ups

30sec Max Inverted Rows

44:00-50:00

Transition to MetCon

50:00-56:00

4) Conditioning:

For Time: 6-minute cap

100 Double Unders

500/400m Row 

25 Burpees

*scale to single unders, still 100 as needed

56:00-60:00

5) COOL-DOWN