1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

6 Single DB Strict Press (3 each arm)

6 Single DB Push Press (3 each arm)

10 Banded Pull Aparts

10 Banded Curls

3) Upper Body Main:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

Complex: 3 Barbell Strict Press + 5 Barbell Push Press

12 Ring Rows

Upper Body Auxiliary:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

16 Single Arm DB Floor Press (8 each arm)

8 Barbell Bent Over Rows

4) Finisher:

AMRAP 5:

10 Russian KB Swings

20 Double Unders

Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 26/18, Line Hops

Intermediate: 35/26, Single Unders

Advanced: 53/35

Sport: 70/53