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 Floor Press

10 x Empty Barbell Bent Over Rows

—then—

8 x Bench Press @40-50%

6 x Bench Press @50-60%

4 x Bench Press @60-65%

2 x Bench Press @65-70%

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Upper Body Strength Wave:

Every 2 minutes for 16 minutes (8 sets):

Sets 1,3,5,7: 4 Reps Bench Press @72.5+% (build)/DB or KB Knee Supported Rows x 4 each arm

Sets 2,4,6,8: 2 Reps Bench Press @82.5+% (build)/DB or KB Knee Supported Rows x 2 each arm

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

*complete both movements within the 2 minutes, use boxes for the knee supported rows if needed so that everyone is not trying to use the benches

36:00-41:00

Explanation and set-up for MetCon

41:00-50:00

4) MetCon

As Many Rounds and Reps as Possible in 9 minutes:

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

15 x Box Jump Overs @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

9 x Burpees

50:00-55:00

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