1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

Barbell Curls x 6 @empty barbell

DB Kickbacks x 6 each arm @light DB

3) Flex Friday:

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Barbell Curls x 6

DB Kickbacks x 6 each arm

4) MetCon:

5 Rounds For Time:

100m x Single KB Farmer’s Carry

200m Run

40 x Hollow Flutter Kicks (20 each leg)

*Pace: Aggressive: 11:00, Solid: 12:30, Limit: 14:00

Beginner: 50m Carry @26/18, 100m Run, Hands under Butt

Intermediate: 35/26, hands at sides

Advanced: 53/35