1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Single Arm DB Curl to Press

20sec Hang From Rig

30sec Front Plank

3) Accessory Strength:

Alternating Every Minute on the Minute for 15 minutes:

12 Barbell Curls

12 Single DB Tricep Kickbacks (6 each arm)

30sec Plate Holds

4) MetCon:

Every 3 minutes for 12 minutes:

15 Shoulder to Overhead

30 Single Arm KB Swings

Max Double Unders with remaining time

*Pace: Aggressive: 200 Double Unders, Solid: 180 Double Unders, Limit: 140 Double Unders

Beginner: 75/55, 26/18, Line Hops

Intermediate: 95/65, 35/26, Single Unders

Advanced: 115/75, 53/35

Sport: 115/75, 53/35, everything must be unbroken including double unders