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 Lunges

10 x Single DB Push Press (5 each arm)

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

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Strength: DB Complex

Every 2 minutes for 12 minutes

Double DB Lunges + Double DB Clean & Jerks

Sets 1-2: 10 reps of each movement

Sets 3-4: 8 reps of each movement

Sets 5-6: 6 reps of each movement

*increase weight as reps drop

*partner up, have one person go in the first minute and the other person go in the second minute since it is double DBs

*Lunges can be walking lunges, reverse lunges or forward lunges

*Clean & Jerks are from the ground, just one head of the DB has to touch

32:00-37:00

Rest and set-up for next section

37:00-51:00

4) MetCon:

AMRAP 14:

400m Run

30 x Single Arm KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

51:00-55:00

Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lying Glute Stretch x 20 seconds each

Iron Cross x 5 each way

Down Dog with calf stretch x 5 each way