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 Squat Jumps

10 Barbell Bent Over Rows

5 Barbell Strict Press

*then give them time to warm up to around 65-70% on strict press

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Upper Body Strength:

Alt. Every Minute on the Minute for 14 minutes (7 sets each):

Work to 1-rep max Strict Press

6 Double KB/DB Bent Over Rows

*strict press reps 1-4 should be building from 65-70% to around 90%, then we begin going for a new PR

36:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

*Deadlift: chest up, neutral spine, push through your whole foot of both feet, core braced, flex your butt at the top of each rep

*Pull-ups: good rhythm and timing of your kip or butterfly

*Push-ups: at least past 90, chest to deck preferred, whole body moves as a unit, full lockout

*Double Unders: relax your shoulders, hands slightly in front of the body, quick wrists

6 Rounds For Time:

5 Deadlift

10 Pull-ups

15 Push-ups

30 Double Unders

*Pace: Aggressive: 10:30, Solid: 11:30, Limit: 12:30

*stay unbroken as long as possible on deadlift, big sets on push-ups and dubs

Beginner: 185/125, Ring Rows, Knees or hands elevated push-ups, line hops with double reps

Scaled: 250/175, Jumping/Banded Pull-ups, Knees or hands elevated push-ups, single unders with double reps

Rx: 275/185

Rx+: 315/225, C2B

55:00-60:00

5) COOL-DOWN