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 Tempo Push-ups

10 Bent Over Barbell Rows

10 Good Mornings

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-35:00

3) Upper Body Strength:

Every 2 minutes for 10 minutes

5 sets of Bench Complex:

5 Bench Press +15 Push-ups

—then—

5-minute time block to complete for quality:

50 Inverted Rows

*75% and build on bench, hardest version of a push-up you can unbroken (knees or hands elevated, regular, feet elevated on bench)

35:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

7 Rounds For Time:

5 Front Squats

2 Rope Climbs

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

Beginner: 115/75, 5 MB Sprawl to Slam

Scaled: 155/105, 5 MB Sprawl to Slam

Rx: 185/125

Rx+: 225/155, 1 Legless + 1 regular Rope Climb

55:00-60:00

5) COOL-DOWN