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 Ring Rows

10 x DB Strict Press (5 each arm)

20 x Flutter Kicks

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) GYMNASTICS: Pull-up and HSPU Drop Sets

12 min block:

50 x Pull-up variations performed in drop set (see list below)

50 x HSPU variations performed in drop set (see list below)

Drop Set: pick the hardest version that you can do 6-8 unbroken reps (left to right: hardest to easiest), perform max unbroken set, rest 20-30 seconds, go to next lower variation and complete max unbroken reps, continue until you get to 50 total reps…if you get to the bottom level continue with unbroken sets and rest until you reach 50 total reps

Pull-up variations: Strict Chest to Bar/Strict Chin over Bar/Chest to Bar/Chin over Bar/Jumping Chest to Bar/Jumping Chin over Bar/Ring Rows

HSPU variations: Strict Deficit @4/2”, Strict regular, Kipping Deficit @4/2”, Kipping regular, Kipping with 25# plate under AbMat, Kipping with 45# plate under AbMat, Seated Double DB Strict Press with approx. 10% of your body weight in each hand (if you weigh 200#, use 20# DBs)

32:00-37:00

Transition to MetCon

37:00-50:00

4) METCON:

7 RFT:

3 x Deadlift @Fitness: 185/125, Performance: 225/155, Sport: 275/185

150m Run

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Hamstring Stretch x 20 seconds each

Groin stretch x 20 seconds each

Straight arm stretch on rig x 20 seconds each