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 KB Gorilla Rows (5 each arm)

10 KB Push Press (5 each arm)

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):

4 Barbell Push Press

10 Single DB Knee Supported Rows (5 each arm)

–1 minute rest/weight change–

Alt. EMOM 6:

35sec Max Push-ups

4 Snatch Grip Bent Over Rows

39:00-46:00

Transition to next section

46:00-55:00

WOD:

AMRAP 9:

6 DB Ground to Overhead 

6 Toes to Bar

100m Run

*Pace: Aggressive: 5 Rounds, Solid: 4.5 Rounds, Limit: 4 Rounds

*this is meant to use a heavier DB than you normally do, remember there are weights in between the levels…in between 35 and 50 there is 40 and 45…use what is heavy that you can maintain throughout the 9 minutes…also a great opportunity for those who can do T2B but not very many to do this workout Rx, breathe and move on the run

Beginner: 25/15, Lying Straight Leg Raises

14-15: 35/20 or heavier is you are comfortable with it

16-17: 50/35 or heavier is you are comfortable with it

55:00-60:00

5) COOL-DOWN