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 Floor Press (5 each arm)

20 Scissor Kicks

10 Single DB Bent Over Rows (5 each arm)

—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 Minute on the Minute for 18 minutes:

Bench Complex: Pause Close Grip Bench Press + Close Grip Bench Press

*work to heavy weight for the complex

*hands two full hand widths in from where you normally hold, solid 3-second pause on the chest, max speed back up, controlled lowering. then max speed back up…these will help with your lock-out next week when we max

12 Single DB Reverse Flys (6 each arm)

40:00-46:00

Transition for MetCon

46:00-55:00

4) MetCon:

For Time:

100 AbMat Sit-ups

80 Push-ups

60 Box Jumps

*break up the work however you want (Example: you could do 10 rounds and 10 sit-ups, 8 push-ups and 6 box jumps)

*Pace: Aggressive: 6:30, Solid: 7:30, Limit: 9:00

Beginner: 16/12”, knees or hands elevated push-ups

Scaled: 20/16”, knees or hands elevated push-ups

Rx: 24/20”

Rx+: 24/20”, Has to be straight through

55:00-60:00

5) COOL-DOWN