0:00-7:00

1) GENERAL WARM-UP:

3 Rounds

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

Bent Arm Stretch at 90 degrees on rig for pecs x 20 seconds each side

Lat Stretch on rig x 20 seconds each side

Overhead Tricep Stretch x 20 seconds each side

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

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

8 x Double DB Curls @warm-up weight

8 x Barbell Good Mornings @empty barbell, training bar or PVC

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 6 (work to heaviest set of 8 with good technique)

Double DB Curls x 6 (work to heaviest set of 8 with good technique)

Barbell Good Mornings x 6 (light to moderate weight)

*complete the crushers, rest for the remainder of the minute, complete the curls, rest for the remainder of the minute, complete the good mornings, rest for the remainder of the minute, continue this pattern for all sets

35:00-40:00

Set-up/transition for next section

40:00-50:00

4) MetCon:

2 Rounds For Time: (goal is 8:00-10:00)

40 x Alternating DB Snatch

40 x Box Jump Overs

Beginner: 25/15, 16/12”

Intermediate: 35/20, 20/16”

Advanced: 50/35, 24/20”

Sport: 70/50, Box Clear Overs @24/20”

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Foam Roll and stretch