1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Single DB Strict Press

10 Single DB Curls

10 Sit-ups

3) Upper Body Strength:

Alternating Every Minute on the Minute for 10 minutes:

12 Single Arm DB Bench Press (6 each arm)

12 Single Arm DB Knee Supported Rows (6 each arm)

--1 minute transition--

Alternating Every Minute on the Minute for 8 minutes:

12 Single Arm DB Strict Press (6 each arm)

12 Single Arm DB Reverse Flys (6 each arm)

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

3 Strict Pull-ups

6 Push-ups

9 Box Jumps

*Pace: Aggressive: 10 Rounds, Solid: 8 Rounds, Limit: 7 Rounds

Beginner: 6 Ring Rows, Hands Elevated or Knee Push-ups, 16/12”

Intermediate: Kipping C2B/Kipping Chin over Bar/Jumping Pull-ups, Hands Elevated or Knee Push-ups, 20/16”

Advanced: 24/20”

Sport: HSPU in place of push-ups, 24/20”