0:00-7:00

1) GENERAL WARM-UP:

2 rounds

Rig straight arm stretch for shoulder and bicep x 20 seconds each side

Rig bent arm pec stretch x 20 seconds each side

Inch worms with push-up x 3

—then—

2 rounds

10 x Banded curls

10 x Banded pull aparts

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

10 x Single DB Push Press (5 each arm)

10 x Single DB Curls (5 each arm)

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Flex Friday:

Alternating Every 2 minutes for 12 minutes (3 sets each):

4 x Single DB Strict Press each arm + 6 x Single DB Push Press each arm + 20 x Shoulder Taps each arm

4 x Single DB Curls each arm + 6 x Single DB Knee supported rows each arm + 20 x Band Face Pulls

*complete all push movements back to back, rest for the remainder of the 2 minutes, complete all of the pulling movements back to back, rest for the remainder of the 2 minutes, continue this pattern for remaining sets

32:00-37:00

Explanation/Set-up for next section

37:00-52:00

4) MetCon:

5 Rounds For Time:

10 x Box Jump Overs

10 x Single Arm KB Swings RIGHT hand

10 x Single KB Hang Snatch RIGHT hand

10 x Box Jump Overs

10 x Single Arm KB Swings LEFT hand

10 x Single KB Hang Snatch LEFT hand

*little bit of grip endurance, can you keep the KB in your hands for all 10 swings and snatches?

*can use DBs for both. movements if needed because of class size or difficulty learning the KB snatch

*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00

Beginner: 16/12”, 26/18, DB snatch if needed

Intermediate: 20/16”, 35/26

Advanced: 24/20”, 53/35

Sport: Box Clear Overs 24/20”, 70/53

52:00-55:00

Clean up/scores on the board

55:00-60:00

Foam roll and stretch