1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds:

10 x Empty Barbell Good Mornings

10 x AbMat Sit-ups

3) Lower Body Strength:

14 minute time block:

Deadlift

Warm-up:

5 x Deadlift @45%

4 x Deadlift @55%

3 x Deadlift @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:

As Many Reps as Possible in 13 minutes:

—Buy-in—

50/40 x Calorie Row (should be completed in under 3 minutes)

—then as many reps as you can of—

1 x Pull-up

1 x Burpee

2 x Pull-ups

2 x Burpees

3 x Pull-ups

3 x Burpees

Etc…

*score is total reps of pull-ups and burpees (if you get through 10 reps of each that is 110 total reps)

*Pace: Aggressive: 110+ reps, Solid: 95 reps, Limit: 80 reps

Beginner: 30/24, Ring Rows, Sprawls

Intermediate: 40/32, Jumping or banded pull-ups

Advanced: as is