0:00-7:00

1) GENERAL WARM-UP:

2 Rounds

Quad stretch x 20 seconds each

Hamstring stretch x 20 seconds each

Lat stretch on the rig x 20 seconds each

—then—

2 Rounds

20 x Shoulder Taps (VIDEO)

10 x Lateral Lunges

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 Goblet Squats

10 x Single DB Shoulder to Overhead (5 each arm)

10/8 x Calorie Row

15:00-20:00

Explanation and Set-up for next section

20:00-45:00

3) MetCon:

Partner As Many Reps as Possible in 25 minutes:

10 x Single DB Hang Squat Cleans

10 x Single DB Shoulder to Overhead

10 x Calorie Row

20 x Single DB Hang Squat Cleans

20 x Single DB Shoulder to Overhead

20 x Calorie Row

30 x Single DB Hang Squat Cleans

30 x Single DB Shoulder to Overhead

30 x Calorie Row

40 each, 50 each, etc…

*score chart at the bottom

*Pace: Aggressive: into 60 squat cleans, Solid: into 50 cal row, Limit: complete 40s

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50

Chart: Round complete = total reps

10 = 30

20 = 90

30 =180

40 = 300

50 = 450

60 = 630

45:00-50:00

Clean-up/Scores on the board

50:00-60:00

Foam roll and stretch