1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds of Barbell Complex:

RDLs

Upright Rows

Strict Press

Back Squat

Round 1: 10 reps each, Round 2: 8 reps each, Round 3: 6 reps each

3) MetCon:

Partner GAINZ Gauntlet

100 Back Squats

100 Bent Over Rows

100 Floor Press

100 Deadlift

50 Barbell Rollouts

*Pace: Push hard and have fun!

*split reps with partner as needed

Beginner: 95/65, 75/55, 75/55, 115/75, 95/65

Intermediate: 135/95, 115/75, 115/75, 155/105, 115/75

Advanced: 155/105, 135/95, 135/95, 185/125, 135/95

Sport: 185/125, 155/105, 155/105, 205/145, 135/95