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 Push Press

10 x Bent Over Rows

10 x Back Rack Lunges

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Upper Body Strength:

Every 3 minutes for 6 minutes (2 sets):

Max Rep Bench Press (see chart for second set and first set for next week)

Option 1: @90% of your highest 2 rep from last week

Option 2: 80-85% of you 1 rep max

Option 3: Put on a weight you think you can get 5-10 reps MAX…no more, no less

Chart:

1-2 reps: decrease 5-10#

3-4 reps: same weight

5-6 reps: increase 5-10#

7+: increase 10-15#

—1 minute rest (until the 7 minute mark)—

Alternating Every Minute on the Minute for 8 minutes (4 sets of each):

Single Arm DB Curls x 6 each arm

Single Arm DB Tricep Kickbacks x 6 each arm

35:00-40:00

Explanation and set-up for MetCon

40:00-50:00

4) MetCon:

For Time:

20 x Alternating Pistols (Scaled Bulgarian Squats CLICK for video)

10 x Cleans @Fitness: 135/95, Performance: 165/115, Sport: 185/125

16 x Alternating Pistols (Scaled Bulgarian Squats CLICK for video)

8 x Cleans @Fitness: 135/95, Performance: 165/115, Sport: 185/125

12 x Alternating Pistols (Scaled Bulgarian Squats CLICK for video)

6 x Cleans @Fitness: 135/95, Performance: 165/115, Sport: 185/125

8 x Alternating Pistols (Scaled Bulgarian Squats CLICK for video)

4 x Cleans @Fitness: 135/95, Performance: 165/115, Sport: 185/125

4 x Alternating Pistols (Scaled Bulgarian Squats CLICK for video)

2 x Cleans @Fitness: 135/95, Performance: 165/115, Sport: 185/125

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Lat Stretch on rig or with PVC x 20 seconds each side

Pec stretch on rig x 20 seconds each side

Quad Stretch x 20 seconds each side