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 Curls

10 Single DB Strict Press

20 Mountain Climbers

17:00-22:00

Explanation and Set-up for next section

22:00-31:00

3) Accessory Strength Work:

Every 90 seconds for 9:00 (6 sets):

DB Complex:

10 Single DB Curls

10 Single DB Shoulder to Overhead

10 Single DB Overhead Lunges

*alternate arms each set

31:00-41:00

Transition for MetCon

41:00-55:00

4) MetCon:

10 minute time block:

500/400m Row Buy-in

As Many Rounds and Reps with time remaining:

20 Plate Ground to Overhead

20 Plate Hops

20 Russian Twists (10 each way)

*stagger the start so everyone can start on the row

*Pace: Aggressive: 5 Rounds, Solid: 4 Rounds, Limit: 3 Rounds

Beginner: 25/10

Scaled: 25/10

Rx/Rx+: 45/25

55:00-60:00

5) COOL-DOWN