1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20sec Front Rack Stretch each side

10 Back Rack Lunges

10 Lying Straight Leg Raises

—then—

Warm-up to starting weight on Front Squat

3) Lower Body Strength:

Every 2 minutes for 10 minutes (5 sets):

6 Front Squats

*first few reps should feel strong and fast, 4th and 5th reps starts to slow, 6th rep challenging to complete

—1 minute transition—

Every 2 minutes for 8 minutes (4 sets):

12 Single KB Box Step-ups (6 each leg)

*Hold KB wherever you want for step-ups, focus on driving through your whole foot that is on the box, stay tall, try not to bounce off the bottom leg

4) MetCon:

8 Rounds For Time:

12 Single DB Shoulder to Overhead

8 Pull-ups

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50, Chest to Bar Pull-ups