1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

20 Shoulder Taps

10 Barbell Bent Over Rows

10 Barbell Windshield Wipers

3) Upper Body Main:

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Complex: 1 Barbell Strict Press + 3 Barbell Push Press

8 Single DB Pullovers

Upper Body Auxiliary:

Alternating Every Minute on the Minute for 10 minutes (4 sets each):

8 Double DB Bench Press

12 Band Pull Aparts

4) Finisher:

800m Run