1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Single DB Curls (5 each arm)

10 Single DB Overhead Tricep Extensions

20 Lateral Line Hops

3) Flex Friday:

Alternating Every Minute on the Minute for 12 minutes:

10 Seated Good Mornings

10 Double DB Chest Flys

10 Single KB Upright Rows

4) MetCon:

AMRAP 4 x 3 Rounds:

10 Single KB Overhead Squats (5 each side)

10 Russian KB Swings

20 Lateral Hops over KB

—1 minute rest between rounds—

*pick up where you left off each round

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 7 Rounds

Beginner: 26/18, Lateral Line Hops

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53