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:

3 Rounds

10 x Floor Press @empty barbell, training bar or PVC

6 x Barbell Pullovers (ground or on bench, VIDEO) @empty barbell, training bar or PVC

15:00-20:00

Explanation and Set-up for next section

20:00-39:00

3) Flex Friday:

Every 90 seconds for 7:30 (5 sets):

Floor Press x 8

—90 seconds rest—

Every Minute on the Minute for 10 minutes (5 sets each):

Barbell Pullovers x 6

Single Arm, Single Leg KB RDLs x 6 each leg (VIDEO)

39:00-44:00

Set-up/transition for next section

44:00-52:00

4) MetCon:

Every 2 minutes for 8 minutes (4 sets):

Max Unbroken Single DB Hang Clean & Jerks

Max Air Squats

*score is total reps: clean & jerks + squats

*continuous movement, very little pause at the top or bottom, switch hands whenever you want goal is to choose a weight that you can consistently hit 20-26 reps in around 1:15, but is very challenging to do so, focusing on cycling the DB efficiently, if you can keep going unbroken for too much more than 1:15 than you need to get a heavier weight

*remember there are weights in between levels, choose the weight that allows you to get the stimulus

*steady pace on the air squats, how consistent can you be with a body weight movement under fatigue?

*Pace: Aggressive: 180+ total reps, Solid: 160 total reps, Limit: 140 total reps

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Foam Roll and stretch