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 Push-ups

—then—

Back Squat x 10 @empty barbell

Back Squat x 8 @40%

Back Squat x 6 @50%

Back Squat x 4 @60%

15:00-20:00

Explanation and Set-up for next section

20:00-39:00

3) Full Body Strength:

Every 90 seconds for 7:30 (5 sets):

Tempo Back Squat (3xx) + Pause Back Squat + Back Squat @65+% (build)

*3 seconds lowering, explode back up, 3 seconds pause at the bottom, explode back up, regular back squat

—3:30 rest/transition to bench press (until the 11 minute mark)—

Every 90 seconds for 7:30 (5 sets):

Tempo Bench Press (3xx) + Pause Bench Press + Bench Press @65+% (build)

*3 seconds lowering, explode back up, 3 seconds pause at the bottom, explode back up, regular bench press

39:00-44:00

Explanation and set-up for MetCon

44:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

10 x Russian KB Swings @Fitness 53/35, Performance: 70/53, Sport: 90/70

10 x MB Sit-ups @Ftiness: 10/8, Performance: 14/10, Sport: 20/14 (touch MB on ground above head, touch toes)

52:00-55:00

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