1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Single DB Curl to Press

10 Sit-ups

10 Squat Jumps

3) Auxiliary Strength:

15-minute time block

50 Single Arm DB Curls (25 each arm)

50 Single Arm DB Kickbacks (25 each arm)

100 Banded Curls

100 Banded Tricep Extensions

*do as few as sets as possible to complete the reps, you must complete all of one before moving on to the next

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

12 Alt. DB Snatch

12 Push-ups

12 Ring Rows

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

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50