0:00-7:00

1) GENERAL WARM-UP:

3 Rounds

Straight Arm Stretch on the rig for shoulder/bicep x 20 seconds each side

Bent Arm Pec Stretch on rig x 20 seconds each side

Prone Ys x 10 (VIDEO)

Pront Ts x 10 (VIDEO)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds:

Single DB Strict Press x 5 each side

Single DB Bent Over Rows x 5 each side

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Beach Body:

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

Single DB Front Raises x 8 each side

Single DB Reverse Flys x 8 each side

—1 minute rest/transition—

Alternating Every Minute on the Minute for 4 minutes (2 sets each):

Empty Barbell Curls x Max Reps in 30 seconds (leaves 30 seconds rest)

Single DB Overhead Tricep Extensions x Max Reps in 30 seconds (leaves 30 seconds rest)

35:00-39:00

Transition to next section

39:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

11 x Box Jumps

11 x Push-ups

11 x Russian KB

Beginner: 16/12”, knees or hands elevated push-ups, 26/18

Intermediate: 20/16”, knees or hands elevated push-ups, 35/26

Advanced: 24/20”, 53/35

50:00-55:00

Clean-up/Scores on the board

55:00-60:00

Foam roll and stretch