1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Hang Knee Raises

20 x Double Unders (or single unders)

5 x Squat Cleans (round 1: 40%, round 2: 50%, round 3: 60%)

3) MetCon: 16.2

AMRAP in 20 minutes

Continue until 4 minutes:

25 Toes-to-Bars

50 Double-Unders

15 Squat Cleans

*If completed before 4 minutes, continue until 8 minutes:

25 Toes-to-Bars

50 Double-Unders

13 Squat Cleans

*If completed before 8 minutes, continue until 12 minutes:

25 Toes-to-Bars

50 Double-Unders

11 Squat Cleans

*If completed before 12 minutes, continue until 16 minutes:

25 Toes-to-Bars

50 Double-Unders

9 Squat Cleans

*If completed before 16 minutes, continue until 20 minutes:

25 Toes-to-Bars

50 Double-Unders

7 Squat Cleans

*the goal is picking a level that allows you to make it 16+ minutes

Beginner: lying straight leg raises, line hops, 45/35, 65/45, 75/55, 95/65, 115/75

Intermediate: Hanging straight leg raises, single unders (as many dubs as you can), 95/65, 135/95, 155/105, 165/115, 185/125

Advanced: 115/75, 155/105, 185/125, 205/145, 225/155

Sport (actual version): 135/95, 185/125, 225/155, 275/185, 315/225

4) Flex Friday:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

Barbell Curls x 8

Barbell Skull Crushers x 8 (VIDEO)