1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Ring Rows

10 Push-ups

10 DB Goblet Squats

10 Hanging Knee Raises

3) Flex Friday:

Alternating Every 2 minutes for 16 minutes (4 sets each):

12 Single Arm DB Curls (6 each side) + 18 Banded Curls

12 Barbell Skull Crushers + 18 Bench Dips

4) MetCon:

3 Rounds

As Many Rounds and Reps as Possible in 3 minutes:

8 Single DB Hang Squat Cleans

8 Toes to Bar

—1 minute rest between rounds—

*pick up where you left off each round

Pace: Aggressive: 10 total rounds, Solid: 8.5 total rounds, Limit: 7 total rounds

Beginner: 25/15, Lying Straight Leg Raises

Intermediate: 35/20, DB Sit-ups

Advanced: 50/35

Sport: 70/50