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 American KB Swings

10 Hollow Rocks

*hips, glutes and core will be warm, review key points of deadlift then give them time to warm-up to their first weight

17:00-22:00

Explanation and Set-up for next section

22:00-32:00

3) Lower Body Strength:

Every 2 minutes for 10 minutes:

5 Deadlift @70-80%

*singles, NOT touch n’ go

32:00-39:00

Transition for MetCon

39:00-55:00

4) MetCon:

AMRAP 16

16 AbMat Sit-ups

16 Single DB Shoulder to Overhead

16 Single DB Lunges

—1 minute rest between rounds—

*Pace: Aggressive: 5.5 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

*steady on the sit-ups, switch hands when needed on S2OH, DB must be held down at your side for lunges, switch hands when needed, push HARD during each round since you get the 1 minute rest

*Sit-ups: full range of motion touching hands to ground above head and touching toes

*S2OH: push press or push jerk are best, if they can strict press it is too light

*Lunges: chest up, whole foot in contact with the ground, drive through your heel to stand, can be reverse or forward lunges, must alternate legs

Beginner: 25/15

Scaled: 35/20

Rx: 50/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN