1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

Empty Barbell Windshield Wipers x 10 (VIDEO)

Empty Barbell Curls x 8

Empty Barbell Skull Crushers x 6 (can do on the ground, VIDEO)

3) Flex Friday:

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

Single Arm DB Curls x 8 (4 each arm)

Single Arm DB Overhead Tricep Extensions x 8 (4 each arm)

Barbell Rollouts x 4 (VIDEO)

4) MetCon:

For Time:

100 x Alternating DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50

*weight chosen should be VERY challenging to get 20 unbroken

*Pace: Aggressive: 6:30 or under, Solid: 8:00, Limit: 9:30