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:

2 Rounds

5 x Infant Squats

10 x Empty Barbell Good Mornings

—then—

8 x Back Squat @40-50%

6 x Back Squat @50-60%

4 x Back Squat @60-70%

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Lower Body Strength:

15 minute time block:

Back Squats

3 sets of 8 @70, 72.5, 75%

3 sets of 5 @77.5, 80, 82.5%

35:00-40:00

Explanation and set-up for MetCon

40:00-50:00

4) MetCon:

“AMRAP Arnie”

AMRAP 10:

2 x Top Down Turkish Get-ups right arm (start standing, go down, come back up, then ready for OHS)

4 x Single KB Overhead Squats right arm

10 x KB Swings

2 x Top Down Turkish Get-ups left arm (start standing, go down, come back up, then ready for OHS)

4 x Single KB Overhead Squats left arm

10 x KB Swings

Fitness: 35/26 or less, Performance: 53/35, Sport: 70/53

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up Dog x 30 seconds

Down Dog x 30 seconds

Child's Pose x 30 seconds