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 Strict Press

10 Upright Rows

10 Hollow Rocks

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Upper Body Strength:

Every 2 minutes for 10 minutes:

Bench Complex:

1 Bench Press +10 Push-ups

—1 minute transition—

Every Minute on the Minute for 5 minutes:

10 Single DB Knee Supported Rows (5 each arm)

*85% and build on bench, hardest version of a push-up you can unbroken (knees or hands elevated, regular, diamond, feet elevated on bench, weighted, banded)

38:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

6 Rounds For Time:

10 Single Arm KB Swings

10 Box Jumps

100m Run

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

*switch hands when needed on swings, recommend 5 and 5, steady pace on the box jumps and run

*Box jumps: jump higher than you think, aim to land in the middle of the box, find a height to jump on even if that is stacking rubber plats, step-ups will not help you get box jumps…jumping will

Beginner: 26/18, 16/12”

Scaled: 35/26, 20/16”

Rx: 53/35, 24/20”

Rx+: 70/53, 30/24”

55:00-60:00

5) COOL-DOWN