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 Hollow Rocks

10 Barbell Bent Over Rows

5 Barbell Strict 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 8 minutes (4 sets each):

5 Barbell Strict Press

10 Single KB Upright Rows

—1 minute transition—

Alt. Every Minute on the Minute for 8 minutes (4 sets each):

8 Double DB Front Raises

10 Barbell Bent Over Rows

39:00-45:00

Transition for MetCon

45:00-55:00

4) Circuit:

For Quality:

10 Push-ups

10 Inverted Rows

10 KB Goblet Squats

9 Push-ups

9 Inverted Rows

9 KB Goblet Squats

8,7,6,5,4,3,2,1

55:00-60:00

5) COOL-DOWN