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 Sit-ups

8 Back Rack Lunges

6 Barbell Curls

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Accessory Strength:

Alt. Every Minute on the Minute for 8 minutes:

4 Single DB/KB Box Step-ups (2 each leg)

15 AbMat Sit-ups

Alt. Every Minute on the Minute for 6 minutes:

12 Single DB Curl to Press (6 each arm)

15 Supermans

36:00-43:00

Set up for next section

43:00-55:00

WOD:

2 Rounds For Time:

50 Russian KB Swings 

40 KB Russian Twists

30 Toes to Bar

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

*big sets on all movements, push to stay consistent in round 2

Beginner: 26/18, Lying Straight Leg Raises

14-15: 35/26, Hanging Straight Leg Raises

16-17: 53/35

50:00-60:00

5) COOL-DOWN