1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Double DB Curl to Press

15 Hollow Rocks

20 Hops over DB

3) Flex Friday:

Alternating Every 2 minutes for 12 minutes (3 sets each):

Barbell Curl 21s: 7 full curls, 7 top half curls, 7 bottom half curls

Tricep Complex: 12 Single DB Tricep Kickbacks (6 each side) + 24 Banded Tricep Press downs

*Full: full open elbow, curl to top, Top Half: start at the top, come down to 90 degrees and back up, Bottom half: start from the bottom, come up to 90 degrees and back down

4) MetCon:

4 Rounds:

2 minute time block:

20 Alt. DB Snatch

Max Double Unders with time remaining

—1 minute rest between rounds—

*score is max reps, including DB Snatch

*Pace: Aggressive: 280 total reps, Solid: 240 total reps, Limit: 200 total reps

Beginner: 25/15, Line Hops

Intermediate: 35/20, Single Unders

Advanced: 50/35

Sport: 70/50