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 Single Arm Curls

10 Single Arm Strict Press

20sec Hollow Hold

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Flex Friday:

Alternating Every Minute on the Minute for 15 minutes:

30seconds Max Double DB Curls

30seconds Max Bench Dips

30seconds Max Hollow Rocks

*select a weight on Curls that you feel you can get 10-15 reps within the time frame

37:00-44:00

Transition for MetCon

44:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

7 Squat Cleans

11 Toes to Bar

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 75/55, Lying Straight Leg Raises

Scaled: 115/75, Hanging Straight Leg Raises

Rx: 135/95

Rx+: 155/105, toes to bar must me unbroken

55:00-60:00

5) COOL-DOWN