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 Hollow Rocks

5 Tempo Push-ups (313)

5 Tempo Ring Rows (313)

*313 = 3-seconds lowering/pulling, pause, 3-seconds pressing/lowering

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Accessory Strength Work:

Upper Body Cluster:

Every 2 minutes for 8 minutes:

10 Bench Press + 15 Push-ups

—1 minute rest/transition—

Every 2 minutes for 8 minutes:

10 Barbell Bent Over Rows + 15 Ring Rows

39:00-45:00

Transition for MetCon

40:00-55:00

4) MetCon:

As Many Reps in 10 minutes:

2 MB Up and Overs

2 MB Slams

2 MB Box Step-overs

4 MB Up and Overs

4 MB Slams

4 MB Box Step-overs

6,8,10…etc.

*Pace: Aggressive: 126 Total Reps, Solid: 102 Total Reps, Limit: 90 Total Reps

*getting through 10 reps of each movement is 90 total reps

Beginner: 25/15, 16/12”

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”

55:00-60:00

5) COOL-DOWN