1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Single DB Curl to Press

10 Band Pull Aparts

20 Shoulder Taps

3) Accessory Strength:

12 minute time block:

50 Banded Curls

25 Banded Push-ups

50 Banded Tricep Extensions

25 Banded Push-ups

50 Banded Face Pulls

4) MetCon:

For Time:

20 Front Squats

20 AbMat Sit-ups

20 Shoulder to Overhead

20 AbMat Sit-ups

20 Thrusters

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: 45/35

Intermediate: 95/65

Advanced: 115/75

Sport: 135/95