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 Lunges

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:

6 Single DB/KB Box Step-ups (3 each leg)

10 Side to Side Knee Raises

*reps decreased on step-ups, try to increase weight

Alt. Every Minute on the Minute for 6 minutes:

14 Bench Dips

10 Single DB Curls (5 each arm)

*reps decreased on curls, try to increase weight

36:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

*Bench Press: shoulder blades pulled together, head/upper back/butt on bench, feet stay in contact with the ground, elbows should be below shoulders to not “chicken wing”

*Ring Rows: challenge yourself on the difficulty, the lower you go the harder they are, full range of motion, extension with arms, rings to sides of chest

*Side Lunges: keep both feet pointing straight ahead, chest up, good depth

4 Rounds for Reps:

30sec Max Bench Press

30sec Rest

30sec Max Ring Rows

30sec Rest

30sec Max Single DB Goblet Side Lunges

30sec Rest

*Pace: Aggressive: 150 Total Reps, Solid: 125 Total Reps, Limit: 100 Total Reps

*shooting for 10-15 reps on the bench press and ring rows, 8-12 reps on the side lunges

Beginner: 45/35, 25/15

Scaled: 95/65, 35/20

Rx: 135/95, 50/35

Rx+: 165/115, 70/50

55:00-60:00

5) COOL-DOWN