1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Push-ups

10 Ring rows

20 Flutter Kicks

3) Upper Body Strength:

Every 3 minutes for 15 minutes (5 sets):

10 Barbell Curls + 10 Barbell Upright Rows

10 Double DB Floor Press + 10 Push-ups (hardest version you can)

*use the same weight for curls and upright rows

*heavy on the floor press and challenge yourself on push-ups

4) MetCon:

3 Rounds For Time:

30 Russian KB Swings

30 Double Unders

30 Wall Balls

30 Double Unders

*Pace: Aggressive: 9:00, Solid: 10:00, Limit: 11:00

*challenge yourself on the KB and wall ball weight, 30 should be very tough to do unbroken

Beginner: 26/18, MB Thrusters 14/10

Intermediate: 35/26, 14/10

Advanced: 53/35, 20/14

Sport: 70/53, 25/20