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

10 x Good Mornings

30 seconds x Front Plank

—then—

6 x Deadlift @40-50%

4 x Deadlift @50-60%

2 x Deadlift @60-65%

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Lower Body Strength:

Every 90 seconds for 12 minutes (8 sets):

Pause Deadlifts x 2 @70+% (solid 3 second pause just below knee, then finish pull, drop in between reps)

—1 minute rest (until the 13 minute mark)—

Every Minute on the Minute for 5 minutes:

Barbell Curls x 6

38:00-43:00

Explanation and set-up for MetCon

43:00-51:00

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

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

8 x Single KB Front Rack Lunges Right Arm @Fitness: 35/26, Performance: 53/35, Sport: 70/53

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

8 x Single KB Front Rack Lunges Left Arm @Fitness: 35/26, Performance: 53/35, Sport: 70/53

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