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 Curl to Press

10 Hanging Knee Raises

20 Mountain Climbers

17:00-22:00

Explanation and Set-up for next section

22:00-30:00

3) Accessory Strength Work:

Every 90 seconds for 7:30 (5 sets):

10 Barbell Skull Crushers

10 Barbell Curls

10 Barbell Wrist Curls

*empty barbell

30:00-36:00

Transition for MetCon

36:00-55:00

4) MetCon:

Teams of 3 for Reps:

2 minute Max Calorie Bike

2 minute Max Push Press

—1 minute rest—

2 minute Max Calorie Bike

2 minute Max Bent Over Rows

—1 minute rest—

2 minute Max Calorie Row

2 minute Max Back Squat

—1 minute rest—

2 minute Max Calorie Row

2 minute Max Deadlift

*split reps/calories as needed, one person working/one person resting

*Pace: Have some fun and get after it!

Beginner: 45/35, 65/45, 75/55, 95/65

Scaled: 65/45, 75/55, 135/95, 185/125

Rx: 75/55, 95/65, 185/125, 205/145

55:00-60:00

5) COOL-DOWN