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 Back Squats

8 Bent Over Rows

6 Push Press

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Upper Body Strength:

Alt. EMOM for 10 minutes (5 sets each):

Bench Press (2x4 at 80-85%, 1x8 at 75%, 2x2 at 90-95%)

10 Double DB/KB Bent Over Rows

*increase weight from last week on bent over rows

–1 minute rest–

Alt. EMOM 6:

30sec Max Bench Press at 45/35

30sec Max KB Upright Rows at 35/26

39:00-45:00

Transition to WOD

45:00-55:00

4) WOD:

5 Rounds For Time:

200m Run

10 Overhead Squats

*Pace: Aggressive: 7:30, Solid: 8:30, Limit: 10:00

Beginner: 45/35 or PVC

15 and under: 75/55

16-17: 95/65

55:00-60:00

5) COOL-DOWN