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 Empty Barbell RDLs

20 x Scissors CLICK for video

—then—

5 x Deadlift @40-50%

4 x Deadlift @50-60%

3 x Deadlift @60-65%

2 x Deadlift @65-70%

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Lower Body Strength Wave 2:

Every 2 minutes for 16 minutes (8 sets):

Deadlift

Sets 1,3,5,7: 4 Reps @72.5+% (build)

Sets 2,4,6,8: 2 Reps @82.5+% (build)

*record the heaviest 2 rep weight you reached, we will need this for next week

36:00-41:00

Explanation and set-up for MetCon

41:00-50:00

4) MetCon:

As Many Reps as Possible in 9 minutes:

30 seconds x Max Alternating DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

30 seconds x Max Single DB Step-ups @Fitness: 35/20, Performance: 50/35, Sport: 70/50

30 seconds rest

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each side

Iron Cross x 5 each way

Scorpions x 5 each way