1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Push-ups

10 x Ring Rows

3) Upper Body Strength:

14 minute time block:

Bench Press

Warm-up:

8 x Bench Press @45%

6 x Bench Press @55%

4 x Bench Press @65%

Working Sets:

2 sets of 3 @75+%

2 sets of 2 @85+%

3 sets of 1 @AHAP (As Heavy As Possible with full range of motion and good technique)

4) MetCon:

7 Rounds For Time:

8 x Toes to Bar

8 x Front Rack Lunges

—Cash-out—

16 x Hang Clusters

*Pace: Aggressive: 9:30, Solid: 11:00, Limit: 12:30

Beginner: 45/35, Lying Straight Leg Raises

Intermediate: 75/55, Hanging Straight Leg Raises

Advanced: 95/65