1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Single Arm Curls

10 Single Arm Strict Press

20sec Hollow Hold

3) Flex Friday:

Alternating Every Minute on the Minute for 15 minutes:

30seconds Max Double DB Curls

30seconds Max Bench Dips

30seconds Max Hollow Rocks

4) MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

7 Squat Cleans

11 Toes to Bar

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

Beginner: 75/55, Lying Straight Leg Raises

Intermediate: 115/75, Hanging Straight Leg Raises

Advanced: 135/95

Sport: 155/105, everything must me unbroken