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 DB Lunges (4 per leg)

8 DB Strict Press (4 each side)

8 DB Bent Over Rows (4 each side)

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Accessory Strength Work:

Alt. Every Minute on the Minute for 12 minutes (6 sets each):

4 Double KB Reverse Lunge to Press

4 Double DB Curls

*reps dropped on curls, increase weight

*same technique as last week, just with two KBs

34:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

Partner AMRAP 12:

24 Wall Balls

18 Partner MB Sit-up Toss

12 Pull-ups

*split reps as needed with partner

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

*recommend 12/12 on wall balls, the sit-up toss is back and forth so each person will do 9 reps, 6/6 or 3/3/3/3 on pull-ups

Beginner: 10/8, Ring Rows

Scaled: 14/10, Jumping/Banded Pull-ups

Rx: 20/14

Rx+: 20/14, Chest to Bar

55:00-60:00

5) COOL-DOWN