1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20sec hang from rig

30sec Front Plank

40sec Wall Sit

3) Flex Friday:

Every 3 minutes for 15 minutes (5 sets):

8 Good Mornings

10 Barbell Windshield Wipers

12 Barbell Wrist Curls

4) MetCon:

4 Rounds:

2 minute time block:

100m Single DB Farmer’s Carry

Max Alt. DB Snatch with remaining time

—1 minute rest between rounds—

*switch hands whenever you want on the Farmer’s Carry

*Pace: Aggressive: 70 reps, Solid: 60 reps, Limit: 50 reps

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50