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 Single DB Chest Flys (5 each arm)

10 Single DB Reverse Flys (5 each arm)

10 Plank Up Downs

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Upper Body Strength:

Every Minute on the Minute for 5 minutes:

6 Bench Press @empty barbell + 5 Ring Rows

5 Bench Press @40% + 5 Ring Rows

4 Bench Press @50% + 5 Ring Rows

3 Bench Press @60% + 5 Ring Rows

2 Bench Press @70% + 5 Ring Rows

*important to warm-up the back muscles as well so you are ready to stabilize during bench Press, this is moving pretty quickly to get the reps done and change weight, but it will get their heart rate up a bit and the muscles warm and ready to rock, most people don’t warm-up enough before maxing out

10-minute time block:

Work to 1-rep max Bench Press

*recommend going every 90 seconds to 2 minutes, this would be 5-7 lifts, the first 2-3 should be between 80-90%, then start going for a new 1rm

37:00-43:00

Transition to Circuit

43:00-55:00

4) Circuit:

Alternating Every Minute on the Minute for 12 minutes:

20 Russian Twists (10 each way)

10 Single DB Curls (5 each side)

10 Single DB Overhead Tricep Extensions

55:00-60:00

5) COOL-DOWN