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:

20sec Hang From Rig

30sec Front Plank

40sec Wall Sit

17:00-22:00

Explanation and Set-up for next section

22:00-43:00

3) Accessory Strength:

Alt. EMOM 12:

8 Single Arm, Single Leg KB RDLs (4 each leg)

8 Single DB Bench Press (4 each arm)

8 Single DB Knee Supported Rows (4 each arm)

*increase weight from last week

–1 minute rest–

Alt. EMOM 8:

15 Barbell Wrist Curls at 45/35

10 Bench Dips

43:00-49:00

Transition to Conditioning

48:00-55:00

4) Conditioning:

2,000/1,600m Row for time

55:00-60:00

5) COOL-DOWN