0:00-10:00

1) GENERAL WARM-UP:

2 rounds

Standing Tricep stretch x 20 seconds each way

Bent arm Pec stretch on rig x 20 seconds each way

Groin Stretch x 20 seconds each side

—then—

2 rounds

Iron Cross x 5 each way

Scorpion x 5 each way

10:00-17:00

2) Specific Warm-up:

3 Rounds

4 x Single KB Suitcase Deadlift (2 each arm, VIDEO)

4 x Single KB Hang Cleans (2 each arm)

4 x Single KB Shoulder to Overhead (2 each arm)

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Full Body Strength:

Every 2 minutes for 12 minutes (6 sets):

4 x Single KB Suitcase Deadlift RIGHT arm

3 x Single KB Hang Clean RIGHT arm

2 x Single KB Shoulder to Overhead RIGHT arm

4 x Single KB Suitcase Deadlift LEFT arm

3 x Single KB Hang Clean LEFT arm

2 x Single KB Shoulder to Overhead LEFT arm

*build to solid weight by set 3 and use that for remaining sets

34:00-42:00

Explanation and set-up for MetCon

42:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 13 minutes:

30 x Russian KB Swings

15 x Box Jump Overs

30 x Push-ups

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

Level 1: 26/18, 16/12”, knees or hands elevated push-ups

Level 2: 35/26, 20/16”, knees or hands elevated push-ups

Level 3: 53/35, 24/20”

55:00-60:00

5) COOL-DOWN