1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20 Shoulder Taps

10 Ring Rows

5 Tempo Push-ups (313…3sec down, dead stop, 3sec up)

3) Upper Body Strength

Alt. Every 90 seconds for 9 minutes (3 sets each):

Bench Press

Max reps @80%

Max reps @75%

Max Reps @70%

20 DB Bent Over Rows 10 each arm

*complete max reps on bench press, rest for the remainder of the 90 seconds, complete 10 bent over rows each side, rest for the remainder of the 90 seconds…etc.

4) MetCon:

14-minute time block:

—Buy-in—

800m Run

—AMREP with time remaining—

2 Deadlift

2 Single DB Floor Press

4 Deadlift

4 Single DB Floor Press

6,8,10…etc.

*Pace: Aggressive: 140 Total Reps, Solid: 120 Total Reps, Limit: 100 Total Reps

*stay unbroken as long as possible, switch hands whenever you want on floor press

Beginner: 95/65, 25/15

Intermediate: 155/105, 35/20

Advanced: 185/125, 50/35

Sport: 225/155, 70/50