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

8 Single KB Front Rack Lunges (4 each leg)

8 Single DB Push Press (4 each side)

8 Ring Rows

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Full Body Strength

Alt. Every 90 seconds for 12 minutes (6 sets each):

8 Single KB Front Rack Lunges each side

Push/Pull Complex: 8 Single DB Push Press + 8 Ring Rows

34:00-41:00

Transition to next section

41:00-55:00

WOD:

AMREP 15:

200m Run

10 DB Ground to Overhead

*add 10 G2OH reps each round

*Pace: Aggressive: Into the 40 G2OH, Solid: Through 30 G2OH + into run, Limit: Into 30 G2OH

Beginner: 25/15

14-15: 35/20

16-17: 50/35

55:00-60:00

5) COOL-DOWN