0:00-7:00

1) GENERAL WARM-UP:

3 Rounds:

Lying Knees side to side x 5 each way

Double Leg Glute Bridge Hold x 30 seconds

—then—

3 Rounds:

T-Spine Rotations x 10 each way (VIDEO)

Single Arm DB Curls x 10 each side

Bar hang on rig x 20 seconds

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

10/8 x Calorie Row

10 x KB Swings @warm-up weight

10 x KB Goblet Squats @warm-up weight

15:00-20:00

Explanation and Set-up for next section

20:00-46:00

4) MetCon:

Partner As Many Rounds and Reps as Possible in 26 minutes:

60 x Deadlift

60 x Wall Balls

60 x Calorie Row

60 x Push-ups

*split reps as needed with partner

Beginner: 135/95, 10/8, knee push-ups

Intermediate: 185/125, 14/10, modified HSPU with 10-45# plate under AbMat

Advanced: 225/155, 20/14

Sport: Handstand Push-ups

46:00-52:00

Recover/Clean up/Scores on the board

52:00-60:00

5) COOL-DOWN:

Foam Roll and stretch