1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Arm Circles Forward

10 Arm Circles Backward

10 Arm Circles side to side

30sec Top of Push-up Hold

10 Ring Rows

--then--

5 sets of 1 Bench Press to warm-up to 60%

3) Upper Body Main:

Every 3 for 12 minutes (4 sets):

10 Bench Press @60-67.5%

12 Push-ups

14 Single DB Rows (7 each side)

Upper Body Auxiliary:

Alternating Every Minute on the Minute for 8 minutes (4 sets each):

16 Single DB Front Raise (8 each side)

16 Single DB Reverse Flys (8 each side)

4) Finisher:

For Time:

500m Row

*have some fun, cheer on your classmates, EMPTY. IT. OUT.