1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Ring Rows

10 Plate Bus Drivers

20 Russian Twists

3) Upper Body Strength

Alternating Every 90 seconds for 15 minutes (5 sets each):

3 Bench Press @80-90%

4 Double DB Row + Fly

*reps dropped from last week, increase weight

4) MetCon:

7 Rounds for Time:

7 Toes to Bar

6 Front Squats

5 Shoulder to Overhead

*Pace: Aggressive: 7:30, Solid: 9:00, Limit: 10:30

*can you stay unbroken for all 7 rounds?

Beginner: Lying Straight Leg Raises, 75/55

Intermediate: Hanging Straight Leg Raises, 115/75

Advanced: 135/95

Sport: 155/105