1) GENERAL WARM-UP:

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

2) Specific Warm-up:

2 Rounds

10 PVC Pass Throughs

20sec PVC Lat Stretch each side

5 Tempo Push-ups (313)

5 Tempo Ring Rows (313)

—then—

Warm-up to Bench Press starting weight

3) Upper Body Strength

Alternating Every Minute on the Minute for 10 minutes:

10 Single Arm DB Bench Press (5 each arm)

10 Single Arm DB Knee Supported Rows (5 each arm)

--1 minute transition--

Alternating Every Minute on the Minute for 8 minutes:

10 Single Arm DB Strict Press (5 each arm)

10 Single Arm DB Reverse Flys (5 each arm)

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

8 Handstand Push-ups

8 Pull-ups

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

Beginner: Seated Double DB Strict Press, Ring Rows

Intermediate: Modified HSPU, Jumping/Banded Pull-ups

Advanced: as is

Sport: must be unbroken