0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

8 x Barbell Skull Crushers @empty barbell, training bar or PVC (VIDEO)

8 x Double DB Curls @warm-up weight

8 x Supermans (VIDEO)

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Flex Friday: Bis/Tris/Core

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

Barbell Skull Crushers x 8 (work to heaviest set of 8 with good technique)

Double DB Curls x 8 (work to heaviest set of 8 with good technique)

Supermans x 12 (controlled up and down)

*complete the crushers, rest for the remainder of the minute, complete the curls, rest for the remainder of the minute, complete the supermans, rest for the remainder of the minute, continue this patter for all sets

35:00-40:00

Set-up/transition for next section

40:00-51:00

4) MetCon: (goal is 9:00-11:00 cap)

5 Rounds For Time:

14 x Alternating DB Snatch

14 x DB Step-overs

Beginner: 25/15, 16/12”

Intermediate: 35/20, 20/16”

Advanced: 50/35, 24/20”

Sport: 70/50, 24/20”

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Foam Roll and stretch