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

10 x Single KB RDLs (both hands on single KB)

3) Strength: “Flex Friday”

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

Single DB Pullovers x 8

Single DB Overhead Tricep Extensions x 8

Single Arm, Single Leg RDLs x 8 (4 each side)

4) MetCon:

For Time:

30/21 x Calorie Bike (Should take no more than 2 minutes, scaled to 25/20 as needed)

30 x Single DB Hang Clean & Jerks @Fitness: 35/20, Performance: 50/35, Sport: 70/50

30 x Box Jump Overs @Fitness: 20/16”, Performance: 24/20”, Sport: Box Clear Overs 24/20”

*stagger the start by 3 minutes so everyone can go in this order

FULL SEND

*Pace: Aggressive: 6 minutes or less, Solid 7:30, Limit: 9:00