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 Good Mornings @Empty barbell

8 x Barbell Bent Over Rows @Empty barbell

6 x Barbell Push Press @Empty barbell

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Upper Body Strength Endurance:

Push and Pull Clusters

Alternating Every 2 minutes for 12 minutes (3 sets each of push and pull):

5 x Barbell Push Press + Max Push-ups with time remaining in 1 minute (leaves 1 minute rest)

5 x Weighted Strict Pull-ups (Fitness: 5 x Snatch Grip Rows) + Max Ring Rows with time remaining in 1 minute (leaves 1 minute rest)

*heavy as you can with good technique on push press, pull-ups/snatch rows

*the overhead heavy press works core stabilization as we have been with core movements before our push-ups

*take the push press from the ground to save rig space for pull-ups

*people can partner and/or start people at different clusters if needed because of class size

32:00-37:00

Explanation and set-up for MetCon

37:00-51:00

4) MetCon

AMRAP 14:

200m Run (250/200m Row if needed, ONLY because of injury or weather)

30 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

100m Run (125/100m Row if needed, ONLY because of injury or weather)

20 x KB Goblet Squats @Fitness: 35/26, Performance: 53/35, Sport: 70/53

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side