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) Upper Body/Core Auxiliary Strength:

15 minute time block to complete:

50 Double DB Curls Drop Set

50 Double DB Bent Over Tricep Kickbacks Drop Set

50 Barbell Wrist Curls

50 Banded Single Leg Lowering (25 each side)

*Drop Sets: start with a weight you think you can do around 10 reps, complete max reps, drop to a lower weight and complete max reps, continue this until you get to 50 total reps

4) MetCon:

For Time:

100 Russian KB Swings

75 Sit-ups

50 Plate Ground to Overhead

25 Plate Sit-ups (Plate on chest)

*Pace: Aggressive: 8:30, Solid: 9:30, Limit: 11:00

Beginner: 26/18, 25/10

Intermediate: 35/26, 25/10

Advanced: 53/35, 45/25

Sport: 70/53, 45/25