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

22:00-38:00

3) Accessory Strength Work:

Upper Body Cluster:

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

6 Double DB Bench Press + 6 Single DB Lateral Raise (4 each arm)

—1:00 rest/transition—

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

6 KB Upright Rows + 6 Single DB Curls (3 each arm)

38:00-44:00

Transition for MetCon

44:00-55:00

4) MetCon:

Relay Race:

1,000/800m Row

200m Single KB Carry

50/35 Calorie Bike

*waterfall format, teams of 3-6, make it fun!

Beginner: 800/640m Row, 150m KB Carry @35/26, 40/28 calorie bike

Scaled: 53/35

Rx: 70/53

Rx+ Double DB Carry @50/35

55:00-60:00

5) COOL-DOWN