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

5 Lateral Bar Burpees

6 Barbell Box Step-ups

7 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:

4 Double DB/KB Box Step-ups (2 each leg)

12 Side to Side Knee Raises

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

Alt. Every Minute on the Minute for 6 minutes:

16 Banded Tricep Pressdowns

8 Single DB Curls (4 each arm)

*reps decreased on curls, try to increase weight

36:00-42:00

Transition for MetCon

42:00-55:00

4) MetCon:

*Double DB Clean & Jerks: touch one side of the DBs to the ground, good hip pop to shoulder, dip and drive DBs to the sky

*Inverted Rows: set bars in rack around hip/waist height, core tight so whole body moves as a unit, squeeze shoulder blades together, past 90 degrees at least, chest to bar preferred

*Bike: maintain solid pace throughout the minute and each round

3 Rounds for Reps:

1 minute Double DB Clean & Jerks

30sec Rest

1 minute Inverted Rows

30sec Rest

1 minute Bike

30sec Rest

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

*start people at different stations and rotate through in the order listed

Beginner: 15/10

Scaled: 25/15

Rx: 35/20

Rx+: 50/35

55:00-60:00

5) COOL-DOWN