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 Floor Press (5 each arm)

10 Single DB Reverse Flys (5 each arm)

10 Sit-ups

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Upper Body Strength:

Alt. EMOM 12:

2 Pause Bench Press at 75% and build (3-second pause at the bottom)

6 Double DB/KB Bent Over Rows (3 each side)

*increase weight from last week on bent over rows

34:00-40:00

Transition to Circuit

40:00-55:00

4) Circuit:

Alternating Every Minute on the Minute for 15 minutes:

30seconds Max Double DB Curls

30seconds Max Bench Dips

30seconds Max Hollow Rocks

*select a weight on Curls that you feel you can get 10-15 reps within the time frame

55:00-60:00

5) COOL-DOWN