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 RDLs

5 Bent Over Rows

5 Strict Press

5 Back Squat

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-55:00

3) MetCon:

*repeat from 11/26/22

Partner GAINZ Gauntlet

100 Back Squats @Rx+ 155/105, Rx 135/95, Scaled 115/75, Beginner: 95/65

100 Bent Over Rows @Rx+ 135/95, Rx 115/75, Scaled 95/65, Beginner: 75/55

100 Floor Press @Rx+ 135/95, Rx 115/75, Scaled 95/65, Beginner: 75/55

100 Deadlift @Rx+ 185/125, Rx 155/105, Scaled 135/95, Beginner: 115/75

50 Barbell Rollouts @Rx+: 135/95, Rx: 135/95, Scaled 135/95, Beginner: 115/75

Notes:

Split reps with partner as needed. Start groups at different stations if needed because of class size and rig space for the back squats. Must complete all reps before moving on. However, I would have everyone to the deadlifts and rollouts last in that order.

This is a strength based MetCon to take advantage of the food gainz :). Have some fun and lift some weights. Technically your time is your score, but it's more of a lifting session.

55:00-60:00

5) COOL-DOWN