1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10/8 Calorie Bike

10 Banded Glute Bridges

10 Lateral Band Walks

10 Squat Jumps

3) Lower Body Strength

Every 2:30 for 12:30:

Back Squat

2x8 @70, 72.5%

1x12 @65%

2x6 @75, 77.5%

—1:30 rest/transition (until the 14:00 mark)—

EMOM 4:

5 Barbell Good Morning @light to moderate weight

4) MetCon:

9-minute time block:

500m/400m Row Buy-in

AMRAP w/remaining time:

7 Wall Balls @20/14

7 Toes to Bar

*Pace: Aggressive: 1:35/8 Rounds, Solid: 1:45/7 Rounds, Limit: 2:00/5 Rounds

*push hard on the rower, try to stay unbroken throughout for wall balls and T2B

*stagger the start

Beginner: 10/8, Lying Straight Leg Raises

Intermediate: 14/10, Hanging Straight Leg Raises

Advanced: 20/14

Sport: 25/20