0:00-7:00

1) GENERAL WARM-UP:

3 Rounds:

Lying Straight Arm Raises x 10

T-Spine Extension x 10 (VIDEO)

—then—

3 Rounds:

Plate Drags x 10 (5 each way, VIDEO)

Plate Bent Over Rows x 10

Plate Strict Press x 10

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds:

10 x Barbell Push Press @empty barbell, Training bar or PVC

10 x Barbell Bent Over Rows @empty barbell

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Upper Body Strength:

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Barbell Push Press x 6

Clean Grip Bent Over Rows x 8

*we went through a progression of strict press and snatch grip rows, this is phase 2, your weight should increase in relation to the same reps previously

32:00-37:00

Rest/Set-up for next section

37:00-51:00

4) MetCon:

As Many Rounds as Possible in 6 minutes:

3 x Chest to Bar Pull-ups

6 x Single DB Lunges

—2 minutes rest—

As Many Rounds as Possible in 6 minutes:

6 x Pull-ups

12 x Single DB Lunges (lighter than used for 6 reps)

*Pace: Aggressive: 6+ Rounds each AMRAP, Solid: 5 Rounds each AMRAP, Limit: 4 Rounds each AMRAP

Beginner: Jumping/banded pull-ups, 35/20, ring rows, 25/15

Intermediate: chin over bar pull-ups, 50/35, jumping/banded pull-ups, 35/20

Advanced: 70/50, 50/35

Sport: strict pull-ups, 70/50, chest to bar, 50/35

51:00-55:00

Recover/scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up Dog x 20 seconds

Down Dog x 20 seconds

Child’s pose x 20 seconds