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 Curl to Press

10 Band Pull Aparts

20 Shoulder Taps

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Accessory Strength:

12 minute time block:

50 Banded Curls

25 Banded Push-ups

50 Banded Tricep Extensions

25 Banded Push-ups

50 Banded Face Pulls

34:00-47:00

Transition for MetCon

47:00-55:00

4) MetCon:

For Time:

20 Front Squats

20 AbMat Sit-ups

20 Shoulder to Overhead

20 AbMat Sit-ups

20 Thrusters

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: 45/35

Scaled: 95/65

Rx: 115/75

Rx+: 135/95

55:00-60:00

5) COOL-DOWN