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 Push-up to Row (5 each side)

10 Single DB Lunges

20 Flutter Kicks

17:00-22:00

Explanation and Set-up for next section

22:00-32:00

3) Accessory Strength Work:

Every 2 minutes for 10 minutes (5 sets):

DB Complex:

10 Single DB Floor Press (5 each arm)

10 Single DB Renegade Rows (5 each arm)

10 DB Goblet Side Lunges (5 each leg)

32:00-40:00

Transition for MetCon

40:00-55:00

4) MetCon:

As Many Rounds and Reps in 15 minutes:

100m Single DB Front Rack Carry

15 Push-ups

15 Pull-ups

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 25/15

Scaled: 35/20

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN