0:00-7:00

1) GENERAL WARM-UP:

3 Rounds:

Straight Arm Stretch on the rig for biceps and shoulder x 20 seconds each side

Pec Stretch on rig x 20 seconds each side

Lat Stretch on rig x 20 seconds each side

—then—

3 Rounds:

T-Spine Rotations x 10 each way (VIDEO)

Single Arm DB Curls x 10 each side

Bar hang on rig x 20 seconds

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

10 x Front Squats with empty barbell

10 x Push Press with empty barbell

2 x Pull-up negatives (3-5 second lowering, ring row negatives for scaled if needed)

15:00-20:00

Explanation and Set-up for next section

20:00-45:00

3) MetCon: (Goal: 18:00-22:00)

20 Rounds For Time:

5 x Shoulder to Overhead

6 x Front Squats

7 x Pull-ups

*alternate full rounds with partner, 20 total rounds, 10 each partner

Beginner: 75/55, Ring Rows

Intermediate: 95/65, Banded Pull-ups

Advanced: 115/75

Sport: 135/95, Chest to Bar

45:00-50:00

Recover/Clean up/Scores on the board

50:00-60:00

5) COOL-DOWN: 3 Rounds

Up Dog x 20 seconds

Down Dog x 20 seconds

Child’s pose x 20 seconds