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

10 Double KB Deadlifts

20sec Double KB Front Rack Hold

30sec Wall Sit

*body is primed and ready, they will have warm-up time during the time block

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Lower Body Strength:

16-minute time block:

Work to a 2-rep max on Front Squat

*would recommend using the first 6 minutes for warm-up to around 75%, then do a 2-rep set every 90 seconds to 2 minutes (5-7 sets), first 2-3 sets between 75 and 85% then begin going for a new PR

38:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

3 Rounds For Time:

30/24 Calorie Row/Bike

20 Thrusters

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

*start people on different machines, must use each machine on one of the rounds, first come/first serve after the start

*solid pace on the row/bike, push for no more than 2 sets on thrusters

*Thrusters: good front rack position, knees out, whole foot in the ground, full depth, big leg drive to get momentum into the barbell, breathe at the top

Beginner: 25/20 Calories, 45/55

Scaled: 75/55

Rx: 95/65

Rx+: 115/75

55:00-60:00

5) COOL-DOWN