1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Box Step-ups

10 Hanging Knee Raises

10/8 Calorie Bike

3) Lower Body Strength:

Every 90 seconds for 7:30 (5 sets):

12 Barbell Front Rack Step-ups (6 each leg)

--2min transition--

Every 90 seconds for 7:30 (5 sets):

12 Single KB/DB Side Lunges (6 each leg)

4) MetCon:

10 minute time block:

—Buy-in—

30/24 Calorie Bike

As Many Rounds and Reps with remaining time:

10 Single DB Hang Squat Snatch

10 Lateral Burpees over DB

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

*stagger the start so everyone can do the buy-in

Beginner: Single DB Hang Snatch, Up Downs

Intermediate: 35/20, Step-over DB

Advanced: 50/35

Sport: 50/35, must be unbroken, alternate arms each round