1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20 Mountain Climbers

10 Inverted Rows

5 Tempo Push-ups (313…3-seconds lowering, dead stop, 3-second back up)

3) Upper Body Strength

Alt. Every 90 seconds for 15 minutes (5 sets each):

Bench Press

2x4 @80, 85%

1x8 @75%

2x2 @90, 92.5%

12 Single Arm DB Knee Supported Rows (6 each arm)

4) MetCon:

Alternating Every 3 minutes for 12 minutes:

500/400m Row + Max Russian Swings

30/21 Calorie Bike + Toes to Bar

*Pace: Aggressive: 100 Total Reps, Solid: 80 Total Reps, Limit: 60 Total Reps

*push hard on the cardio, steady sets on the skills

Beginner: 400/320m Row + Swings @26/18, 20/14 Calorie Bike + Lying Straight Leg Raises

Intermediate: 35/26, Hanging Straight Leg Raises

Advanced: 53/35

Sport: 70/53