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

20 Lateral Hops over BB

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):

8 Barbell Strict Press

12 Single KB Upright Rows

—1 minute transition—

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

8 Double DB Lateral Raises

12 Barbell Bent Over Rows

39:00-47:00

Transition for Conditioning

47:00-55:00

4) Conditioning:

21-15-9:

Bike Calories

Burpees

55:00-60:00

5) COOL-DOWN