0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to MetCon

43:00-55:00 Metcon

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

20sec Hang From Rig

10 Supermans

10 Lying Leg Raises

3) Deadlift Accessory Work:

Alt. EMOM 15:

6 Barbell Good Mornings @light to moderate weight

5 Barbell Rollouts @same weight as good mornings

30sec Plate Holds

*ideally taking the barbell from the ground to do the good mornings so then you can set it down for the rollouts

*between this accessory work and the MetCon there is some focus today on lower back muscular endurance, this needs to be training like anything else. Really harp on using your glutes on the good mornings in this section and on the swings in the MetCon. You have to think of flexing your butt on every rep. A lot of people don’t utilize their glutes and that puts extra stress on their lower back

4) MetCon:

Every 3 minutes for 12 minutes:

15 Shoulder to Overhead

30 Single Arm KB Swings

Max Double Unders with remaining time

*Pace: Aggressive: 200 Double Unders, Solid: 180 Double Unders, Limit: 140 Double Unders

Level 1: 75/55, 26/18, Line Hops

Level 2: 95/65, 35/26, Single Unders

Level 3: 115/75, 53/35

55:00-60:00

5) COOL-DOWN