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

20 Lateral Hops over BB

10 Barbell Bent Over Rows

5 Barbell Strict Press

*two of the movements have already been reviewed in the warm-up, just need the key points for the upright row and lateral raises, same as last week, then give them time to warm-up the movements

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Upper Body Strength:

Alt. Every Minute on the Minute for 10 minutes (5 sets each):

3 Barbell Strict Press

8 Single KB Upright Rows

*reps dropped, increase weight from last week

—1 minute transition—

Alt. Every Minute on the Minute for 6 minutes (4 sets each):

6 Double DB Lateral Raises

8 Barbell Bent Over Rows

*reps dropped, increase weight from last week

*can start people at different Alt. EMOMs if needed because of equipment to class size

36:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

*Back Rack Lunges: if someone is very uncomfortable transitioning the barbell to their back then they can take it from the rack, chest up, whole foot pushing into the ground, 5 per leg

Double Unders: relaxed shoulders, hands slightly out front of body, elbows close to sides, quick wrists

8 Rounds For Time:

10 Barbell Back Lunges

20 Double Unders

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*push the pace, stay unbroken

Beginner: 45/35, 30 Line Hops

Scaled: 75/55, 30 Single Unders

Rx: 95/65

Rx+: 115/75

55:00-60:00

5) COOL-DOWN