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

10 x Bent Over Rows

—then—

6 x Deadlift @30%

4 x Deadlift @40%

2 x Deadlift @50%

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Full Body Strength

Every Minute on the Minute for 7 minutes:

1 x Tempo Deadlift (113) @60-65+% (full speed up, dead stop, 3 second lowering)

—1 minute rest (until 8 minute mark)—

Alternating Every Minute on the Minute for 8 minutes:

Ring Rows x 12

Barbell Curls x 6 (build in weight)

36:00-41:00

Set up/explanation of MetCon

41:00-50:00

3) MetCon:

3 Rounds For Time:

100 x Double Unders (Fitness: 200 singles)

10 x Squat Cleans @Fitness: 155/105, Performance: 185/125, Sport: 205/145

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