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 Single DB Curl to Press (5 each arm)

10 DB Sit-ups (DB on chest)

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Full Body Strength:

15-minute time block:

10 Double DB Curls

10 Single DB Overhead Tricep Extensions

10 Side to Side Knee Raises

9 Double DB Curls

9 Single DB Overhead Tricep Extensions

9 Side to Side Knee Raises

8,7,6,5,4,3,2,1

*rest as needed in between movements, but make sure you complete it all in the 15 minutes

45:00-50:00

Transition for MetCon

50:00-55:00

4) MetCon:

5 Rounds For Time:

6 Single KB Hang Clean & Jerks RIGHT HAND

6 Single KB Overhead Lunges RIGHT HAND

6 Single KB Hang Clean & Jerks LEFT HAND

6 Single KB Overhead Lunges LEFT HAND

12 MB up and overs

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*try to keep the KB off the ground until you have completed all reps on right and left, steady on the MB up and overs, this will challenge your core and shoulder stability

*Clean & Jerks: hip hinge and rotate the KB up like you are zipping up your jacket in each clean, good hip extension to get momentum into the KB overhead

*Lunges: Keep the arm covering the ear so the KB is in a good overhead position, reverse or foward lunges, chest up, push through your whole foot

*MB up and overs: good flat back and tight core, controlled up and over

Beginner: 26/18

Scaled: 35/26

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN