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 American KB Swings

1 Front Squat

1 Back Squats

*light weight for squats

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Lower Body Strength:

Every 90 seconds for 15 minutes (10 sets)::

Squat Complex

1 Front Squat + 1 Back Squat @75% of Front Squat max and build

*complete the 1 front squat, rack the weight, immediately pick it back up on your back to complete 1 back squat…build to heavy complex

37:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

AMRAP 10:

20 Toes to Bar

20 Single DB Overhead Lunges

*Pace: Aggressive 5 Rounds, Solid: 4.5 Rounds, Limit: 4 rounds

*no more than 4 sets on T2B as time goes on, 10 and 10 recommended on lunges

*T2B: good rhythm, strong pull down with straight arms

*Lunges: arm covering ear, braced core, chest up, can step forward or backward, drive off whole foot back to full extension, switch hands when needed

Beginner: Lying Straight Leg Raises, 25/15

Scaled: Hanging Straight Leg Raises, 35/20

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN