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

20sec Glute Bridge Hold

20 Shoulder Taps

Tempo Back Squat + Pause Back Squat + Back Squat

*solid 3-second lowering, dead stop, full speed up, solid 3-second pause at the bottom, full speed up, regular back squat

*light weight or empty barbell

*the complex has been covered just need to warm-up to their starting weight

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Lower Body Strength:

Every 2 minutes for 12 minutes:

6 Sets of Back Squat Complex

Tempo Back Squat +

Pause Back Squat +

Back Squat @70-85%

34:00-42:00

Transition for MetCon

42:00-55:00

4) MetCon:

3 Rounds For Time:

28 Russian KB Swings

21/17 Calorie Row/Bike

7 Bar Muscle-ups

*Pace: Aggressive: 10:00, Solid: 11:30, Limit: 13:00

*unbroken on the swings, must at least row and bike once. Split people up to start…first come, first serve for rest of the workout

*Swings: slight bend in the knee, chest up, good hip hinge, flex your butt on every rep, arms are just along for the ride

*Calories: solid pace and stay consistent across all rounds

*Muscle-ups: if you can do any reps at all then do that before going to the scaled option

Beginner: 26/18, 7 Ring Rows + 7 Push-ups

Scaled: 35/26, 2 Rope Climbs (if you do any Bar MU, but can’t do 7 then do those reps then 1 rope climb)

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN