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 Lateral Lunges (5 each way)

3 Front Squat

3 Back Squats

*light weight for squats

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):

Squat Complex

3 Front Squat + 3 Back Squat @75% of Front Squat max and build

*complete the 3 front squats, rack the weight, immediately pick it back up on your back to complete 3 back squats

*as the sets go on, if you need more rest you can start “backing into” the 2 minute time frame…meaning on set 4 you start squatting 20 seconds into the 2 minutes, set 5 you start squatting 40 seconds into the 2 minutes and it set 6 you start squatting 60 seconds into the 2 minutes.

34:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

AMRAP 12:

20 Single DB Push Press

20 Russian KB Swings

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

*switch hands when needed on the push press, try to keep the DB off the ground until all reps are done, how long can you stay unbroken on the swings

*DB Push Press: braced core, push knees out on the dip, whole foot in contact with the ground, good hip extension and finish with good overhead position with arm covering ear to ensure DB is directly overhead

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

Beginner: 25/15, 26/18

Scaled: 35/20, 35/26

Rx: 50/35, 53/35

Rx+: 70/50, 70/53

55:00-60:00

5) COOL-DOWN