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 Hanging Knee Raises

8 Russian KB Swings

6 Deadlift

*empty barbell or light weight, can add each round

*time to get plates out and begin to warm-up

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Lower Body Strength:

16-minute time block:

Work to Deadlift 3-rep max

*use the first 6 minutes for continued warm-up then a rep every 90 seconds to 2 minutes

38:00-46:00

Transition for MetCon

46:00-55:00

4) MetCon:

AMRAP 9:

6 DB Ground to Overhead

6 Toes to Bar

100m Run

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

*this is meant to use a heavier DB than you normally do, remember there are weights in between the levels…in between 35 and 50 there is 40 and 45…use what is heavy that you can maintain throughout the 9 minutes…also a great opportunity for those who can do T2B but not very many to do this workout Rx, breathe and move on the run

Beginner: 35/20, Lying Straight Leg Raises

Scaled: 50/35, Hanging Straight Leg Raises

Rx: 70/50

Rx+” 100/70

55:00-60:00

5) COOL-DOWN