1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

Double DB Curls x 6 @empty barbell

Ring or Bench Dips x 6

3) Flex Friday:

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

Double DB Curls x 6

Strict Ring Dips x 6 (weighted if you can, scale to kipping, banded or bench as needed)

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

30 x Double Unders

15 x MB Box Step-overs

30 x Double Unders

15 x MB Slams

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: Line hops, 15/10 @16/12”

Intermediate: Single Unders, 25/15 @20/16”

Advanced: 35/20 @24/20”