1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Barbell Bent Over Rows

8 Push Press

6 Front Squats

*empty barbell

—then—

Warm-up to around 65% or a moderate weight on pause bench press

3) Upper Body Strength:

Alternating Every Minute on the Minute for 18 minutes (6 sets each):

2 Pause Bench Press @65-70% (solid 3-second pause, SPEED on the way back up)

4 Plyo Push-ups (controlled on the way down, max effort push, reset and repeat, NOT continuous)

6 Barbell Bent Over Rows

*use box to increase height to do plyo push-ups effectively

4) MetCon:

5 Rounds For Time:

5 Clusters

10 Pull-ups

20 Double Unders

*Pace: Aggressive: 8:00, Solid: 9:30, Limit: 11:00

Beginner: Double DB Hang Cluster, Ring Rows, Line Hops

Intermediate: 135/95, Jumping/Banded Pull-ups, Single Unders

Advanced: 155/105

Sport: 165/115, chest to bar