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 KB RDLs

10 Lying Straight Leg Raises

10 Squat Jumps

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Lower Body Strength:

Every 2 minutes for 10 minutes (5 sets):

Deadlift

2x5 at 77.5-82.5%

1x8 at 72.5%

2x3 at 85-90%

–1 minute rest–

Alt. EMOM 6:

30sec Max Russian KB Swings

30sec Max AbMat Sit-ups

39:00-45:00

Transition to MetCon

45:00-55:00

4) Circuit:

For Time: 10-minute cap

10 Muscle Cleans at 45/35

10 Push Press

10 Back Squat

9 Muscle Cleans

9 Push Press

9 Back Squat

…8,7,6,5,4,3,2,1

55:00-60:00

5) COOL-DOWN