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 Lateral Raises x 6 each side

Double DB Reverse Flys x 6

—1 minute rest/transition—

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

Double DB Curls x Max Reps in 30 seconds (leaves 30 seconds rest)

Empty Barbell Skull Crushers x Max Reps in 30 seconds (leaves 30 seconds rest, VIDEO)

35:00-39:00

Transition to next section

39:00-51:00

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

100m Run

10 x Box Jump Overs

50m Single KB Farmer’s Carry (switch whenever you want)

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 16/12”, 26/18

Intermediate: 20/16”, 35/26

Advanced: 24/20”, 53/35

Sport: Box Clear Overs @24/20”, 70/53

51:00-55:00

Clean-up/Scores on the board

55:00-60:00

Foam roll and stretch