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

20 Lateral Hops over BB

10 Barbell Bent Over Rows

5 Barbell Strict Press

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Upper Body Strength

Alt. Every Minute on the Minute for 14 minutes (7 sets each):

Work to Strict Press 1-rep max

6 Double KB/DB Bent Over Rows

36:00-43:00

Transition to next section

43:00-55:00

Circuit:

Alternating Every Minute on the MInute for 12 minutes:

30sec Wall Sit MB Rotations

30sec Plate Drags

30sec Bar Hang

55:00-60:00

5) COOL-DOWN