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

12 Banded Curls

12 Banded Tricep extensions

12 Straight Leg Raises

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Accessory Strength

Alt. EMOM 15: 

10 Single DB Hammer Curls (5 each arm)

10 Barbell Skull Crushers

12 Side to Side Knee Raises

37:00-44:00

Transition to next section

44:00-55:00

WOD:

7 Rounds for Time:

7 Toes to Bar

7 Shoulder to Overhead

7 Back Squat

Pace: 7:30-10:30

Beginner: Lying Straight Leg Raises, 75/55

14-15: 95/65

16-17: 115/75

55:00-60:00

5) COOL-DOWN