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 Sit-ups

8 Back Rack Lounges

6 Barbell Curls

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Accessory Strength Work:

Alt. Every Minute on the Minute for 8 minutes:

8 Single DB/KB Box Step-ups

8 Side to Side Knee Raises

Alt. Every Minute on the Minute for 6 minutes:

12 Bench Dips

12 Single DB Curls (6 each arm)

36:00-44:00

Transition for MetCon

44:00-55:00

4) MetCon:

Partner For Time:

100 Floor Press

100 Sumo Deadlift High Pull

*Pace: Aggressive: 9:00, Solid: 10:00, Limit: 11:00

Beginner: 65/45, 45/35

Scaled: 75/55, 65/45

Rx: 95/65, 75/55

Rx+: 115/75, 95/65

55:00-60:00

5) COOL-DOWN