1) GENERAL WARM-UP:

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

2) Specific Warm-up:

4 Rounds

5 Bench Press @50-70%

10 Banded Curls

20 Shoulder Taps

3) Upper Body Strength:

Alt. Every 3 minutes for 15 minutes (5 sets each):

10sec Top of Bench Press Hold @90-120%

*mental exercise to brace and stabilize a heavier weight than you are trying to do for lift-off

5 Push-up Negatives

*bracing, stabilizing and controlled motion to focus on elbow position for bench press

12 Band Face Pulls

*balancing push/pull

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

50m KB Front Rack Carry

10 Burpees over KB

10 Toes to Bar

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

*solid core endurance challenge

Beginner: 26/18, Lying Straight Leg Raises

Intermediate: 35/26, Hanging Straight Leg Raises

Advanced: 53/35

Sport: 70/53