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:

2 Rounds

10 PVC Pass Throughs

20sec PVC Lat Stretch each side

5 Tempo Push-ups (313)

5 Tempo Ring Rows (313)

—then—

Warm-up to Bench Press starting weight

17:00-22:00

Explanation and Set-up for next section

22:00-40:00

3) Upper Body Strength:

Alt. Every 90 seconds for 18 minutes (6 sets each):

Pause Bench Press

3x3 @70-80%

3x2 @80-90%

20 Single KB/DB Knee Supported Rows (10 each arm)

40:00-47:00

Transition for MetCon

47:00-55:00

4) MetCon:

As Many Rounds and Reps in 8 minutes:

8 Handstand Push-ups

8 Pull-ups

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Beginner: Seated Double DB Strict Press, Ring Rows

Scaled: Modified HSPU, Jumping/Banded Pull-ups

Rx: as is

Rx+: everything must be unbroken

55:00-60:00

5) COOL-DOWN