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 Kipping Swings or Reverse Bicycle Pulls

10 x Single DB Curl to Press (5 each arm)

10 x DB Goblet Squats

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Partner Workout

“Cindy-T”

AMRAP 10:

Partner 1: 5 x Pull-ups (Fitness: Ring Rows, Sport: Vest)

Partner 2: 8 x Deadlift @Fitness: 115/75, Performance: 135/95, Sport: 155/105

Partner 1: 10 x Push-ups (Fitness: Knees, Sport: Vest)

Partner 2: 6 x Hang power Cleans @Fitness: 115/75, Performance: 135/95, Sport: 155/105

Partner 1: 15 x Air Squats (Sport: Vest)

Partner 2: 4 x Shoulder to Overhead @Fitness: 115/75, Performance: 135/95, Sport: 155/105

—2 minutes rest—

AMRAP 10:

Partner 2: 5 x Pull-ups (Fitness: Ring Rows, Sport: Vest)

Partner 1: 8 x Deadlift @Fitness: 115/75, Performance: 135/95, Sport: 155/105

Partner 2: 10 x Push-ups (Fitness: Knees, Sport: Vest)

Partner 1: 6 x Hang power Cleans @Fitness: 115/75, Performance: 135/95, Sport: 155/105

Partner 2: 15 x Air Squats (Sport: Vest)

Partner 1: 4 x Shoulder to Overhead @Fitness: 115/75, Performance: 135/95, Sport: 155/105

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order