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 Single DB Strict Press (5 each arm)

20 x Shoulder Taps

—then—

5 x Bench Press @40-50%

4 x Bench Press @50-60%

3 x Bench Press @60-70%

2 x Bench Press @70-75%

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Upper Body Strength

Alternating Every Minute on the Minute for 14 minutes (7 sets of each)

Sets 1-2: 1 x Bench Press @80%/Single Arm DB Bent Over Row x 4 each arm

Sets 3-4: 1 x Bench Press @85%/Single Arm DB Bent Over Row x 3 each arm

Sets 5-7: 1 x Bench Press @90%/Single Arm DB Bent Over Row x 2 each arm

*partner people up if needed because of class size

34:00-39:00

Explanation and set-up for MetCon

39:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 4 minutes x 3 sets, 1 minute rest between rounds:

2 x MB Get-ups @Fitness: 25/15, Performance: 35/20, Sport: 50/35 (just like TGU, but with MB)

4 x MB Slams @Fitness: 25/15, Performance: 35/20, Sport: 50/35

8 x MB Squats @Fitness: 25/15, Performance: 35/20, Sport: 50/35 (hold in front or on shoulder)

*pick up where you left off each AMRAP

52:00-55:00

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