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 Snatch Grip Bent Over Rows

10 Barbell Push Press

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Upper Body Strength

Alt. Every Minute on the Minute for 10 minutes (5 sets each):

6 Barbell Push Press

12 Single DB Knee Supported Rows (6 each arm)

–1 minute rest/weight change–

Alt. EMOM 6:

30sec Max Bench Dips

6 Snatch Grip Bent Over Rows

39:00-45:00

Transition to next section

45:00-55:00

Conditioning:

Relay: biggest teams you can that are even (if you 12, then teams of 4)

40/32 Calorie Row

30/21 Calorie Bike

*waterfall format, have some fun and see which team wins!

55:00-60:00

5) COOL-DOWN