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:

12 Double DB Alternating Bench Press (6 each arm)

12 KB Gorilla Rows (6 each arm)

--1 minute transition--

Alternating Every Minute on the Minute for 8 minutes:

12 Double DB Alternating Strict Press (6 each arm)

12 Single DB Pullovers

4) MetCon:

5 Rounds for Reps:

20sec Max Double Unders

10sec Rest

20sec Max Unbroken Hang Power Cleans

40sec Rest

*Pace: Aggressive: 150 total reps, Solid: 125 total reps, Limit: 100 total reps

Beginner: Line Hops, 75/55, cleans do not need to be unbroken

Intermediate: Single Unders, 95/65

Advanced: 115/75

Sport: 135/95, Double Unders must be unbroken