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

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

Single Arm DB Bent Over Rows x 10 (5 each arm)

15:00-20:00

Explanation and Set-up for next section

20:00-37:00

3) Flex Friday:

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

Single DB Curls x 6 each arm (choose challenging weight for each set)

Barbell Skull Crushers x 8 CLICK for video (choose challenging weight for each set)

—1 minute rest/switch—

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

Push-ups x 30 seconds

Ring Rows x 30 seconds

37:00-42:00

Set-up for next section

42:00-51:00

4) MetCon:

As Many Rounds and Reps as Possible in 4 minutes x 2 sets on 1 minute rest:

10 x Alternating DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

10 x Single DB Lunges (hold wherever) @Fitness: 35/20, Performance: 50/35, Sport: 70/50

*pick up where you left off

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order