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

20 Shoulder Taps

10 Air Squats

10 Ring Rows

17:00-22:00

Explanation and Set-up for next section

22:00-43:00

3) Accessory Strength:

Alt. EMOM 12:

10 Single Arm, Single Leg KB RDLs (5 each leg)

10 Single DB Bench Press (5 each arm)

10 Single DB Knee Supported Rows (5 each arm)

*increase weight from last week

–1 minute rest–

Alt. EMOM 8:

20 Banded Curls

12 Barbell Skull Crushers

43:00-49:00

Transition to Conditioning

49:00-55:00

4) Conditioning:

For Reps:

6-minute time block:

1,000/800m Row

Max Burpees with remaining time

55:00-60:00

5) COOL-DOWN