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 Lying Straight Leg Raises

8 Back Rack Lunges

6 Barbell Curls

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Accessory Strength:

Alt. Every Minute on the Minute for 8 minutes:

6 Single DB/KB Box Step-ups (3 each leg)

10 Side to Side Knee Raises

Alt. Every Minute on the Minute for 6 minutes:

14 Bench Dips

10 Single DB Curls (5 each arm)

36:00-43:00

Transition for MetCon

43:00-55:00

4) WOD:

3 Rounds For Time:

100m Single KB Front Rack Carry

15 Burpees to Plate

20 Plate Ground to Overhead

Beginner: 26/18, 25/10

14-15: 35/26, 25/10

16-17: 53/35, 45/25

55:00-60:00

5) COOL-DOWN