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 Barbell Good Mornings

8 Barbell Bent Over Rows

6 Barbell Push Press

*empty barbell

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:

8 Barbell Strict Press + 8 Single DB Front Raise (4 each arm)

—1 minute rest/transition—

Every 2 minutes for 8 minutes:

8 Barbell Upright Rows + 8 Single DB Curls (4 each arm)

39:00-44:00

Transition for MetCon

44:00-55:00

4) MetCon:

3 Rounds For Time:

10 Supermans

15 AbMat Sit-ups

20 KB Russian Twists (10 each way)

10 Russian KB Swings

15 Air Squats

20 Lunges

*Pace: Aggressive: 8:30, Solid: 9:30, Limit: 11:00

Beginner: 26/18

Scaled: 35/26

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN