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

8 KB Lunges (4 per leg)

8 KB Strict Press (4 each side)

8 KB Bent Over Rows (4 each side)

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Accessory Strength Work:

Alt. Every Minute on the Minute for 15 minutes (5 sets each):

6 Single KB Reverse Lunge to Press RIGHT arm

6 Single KB Reverse Lunge to Press LEFT arm

6 Single DB Curls (3 each side)

*reps dropped on curls, increase weight

37:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

*Ring Rows: find a challenging level that allows you to move your whole body as a unit, get the rings up next to your chest and squeeze your shoulder blades together

*Ring Dips: past 90 degrees, full lockout

*Reverse Burpees: rolll back to get momentum pop up with as little help from your hands as possible

Partner 12 Rounds For Time:

9 Ring Rows

6 Ring Dips

3 Reverse Burpees

*alternate full rounds with partner

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

*goal is 45-60sec per round

Beginner: Bench Dips

Scaled: Banded Ring Dips

Rx: Kipping Ring Dips

Rx+: Strict Ring Dips

55:00-60:00

5) COOL-DOWN