0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

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 Push Press (5 each arm)

10 x Single DB Bent Over Rows (5 each arm)

10 x Single DB Squats

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Flex Friday:

Alternating Every 2 minutes for 12 minutes (3 sets of each cluster):

Push Cluster:

5 x Ring Dips (hardest version you can: weighted strict, strict, kipping, band, bench)

7 x Barbell Floor Press (choose a challenging weight)

9 x Push-ups (hardest version you can: diamond, hand release, regular, knee)

Pull Cluster:

5 x Pull-ups (hardest version you can: weighted strict C2B, strict C2B, weighted strict chin over bar, strict chin over bar, kipping C2B, kipping chin over bar, jumping)

7 x Double DB Curls (choose a challenging weight)

9 x Ring Rows

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon:

For Time:

30 x Box Jump Overs @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

30 x V-ups (Fitness: Toe Touches)

40 x Single DB Squats @Fitness: 35/20, Performance: 50/35, Sport: 70/50 (hold on shoulder)

40 x Lying Straight Leg Raises (Fitness: hands under butt)

50 x Air Squats

50 x AbMat Sit-ups

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Foam Roll and Stretch