1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Push-ups

10 Ring Rows

10 Sit-ups

3) Upper Body Strength:

Main

Alternating Every Minute on the Minute for 10 minutes (5 sets):

3 Bench Press

6 Double DB Rows

—2 minutes rest/transition—

Auxiliary:

Alternating Every Minute on the Minute for 10 minutes (5 sets):

6 Single DB Front Raise + Single DB Side Raise (3 each arm)

6 Barbell Bent Over Rows

*heavy triples on bench, keep your head, upper back and butt glued to the bench, shoulder blades should be pulled together

*good position with chest parallel to the ground, squeeze your shoulder blades together at the top of each DB and BB row

*do a front raise and a side raise, that is one rep, 3 each arm

4) Finisher:

As Many Rounds and Reps as Possible in 5 minutes:

4 Single DB Devil’s Press

5 Burpees

6 Alt. DB Snatch

*high intensity, everything unbroken, challenge yourself to use a little bit heavier DB than you normally would

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 25/15, Up Downs

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50