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 Curls (5 each arm)

10 Single DB Strict Press (5 each arm)

10 Lying Straight Leg Raises

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Full Body Strength

15-minute time block:

10,9,8,7,6,5,4,3,2,1 of:

Push-ups

Barbell Curls

KB Goblet Squats

*start with a weight you are 100% confident in and try to increase weight as the reps decrease

37:00-45:00

Transition to next section

45:00-55:00

MetCon:

Partner 10 Rounds For Time:

10 Wall Balls

10 Ring Rows

*alternate full rounds with partner

*push hard during your round since you get rest…there will definitely be an accumulated affect from the strength section :)

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

Beginner: 10/8

14-15: 14/10

16-17: 20/14

55:00-60:00

5) COOL-DOWN