1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 RDLs

10 Upright Rows

10 Strict Press

*empty barbell

3) Auxiliary Strength:

15 minute time block:

10 Barbell Curls

10 Barbell Pullovers

10 Dips

9 Barbell Curls

9 Barbell Pullovers

9 Dips

8,7,6,5,4,3,2,1

*choose a weight that is challenging for each movement and rep number

*choose hardest version of a dip: strict, kipping, banded, bench

4) MetCon:

For Time:

30 Deadlifts

*20 Lateral Bar Burpees every time you break

*Pace: Aggressive: 6:00, Solid: 7:30 Limit: 9:00

*completing the deadlifts in 3 sets should be EXTREMELY challenging

Beginner: 135/95, 15 Up Downs

Intermediate: 185/125, Step over bar after burpee

Advanced: 225/155

Sport: 275/185