1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Single DB Floor Press (5 each arm)

20 Scissor Kicks

10 Single DB Bent Over Rows (5 each arm)

3) Upper Body Strength

Alternating Every Minute on the Minute for 10 minutes:

8 Single Arm DB Bench Press (4 each arm)

8 Single Arm DB Knee Supported Rows (4 each arm)

--1 minute transition--

Alternating Every Minute on the Minute for 8 minutes:

8 Single Arm DB Strict Press (4 each arm)

8 Single Arm DB Reverse Flys (4 each arm)

4) MetCon:

For Time:

50 AbMat Sit-ups

25 Box Jumps

50/40 Push-ups

25 Box Jumps

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

*big sets on sit-ups and push-ups, steady pace on the box jumps

Beginner: 16/12”, knees or hands elevated push-ups

Intermediate: 20/16”, knees or hands elevated push-ups

Advanced: 24/20”

Sport: 30/24”