1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Glute Bridges

3 Front Squat

3 Back Squats

*light weight for squats

3) Lower Body Strength

15-minute time block:

5 sets of Squat Complex

3 Front Squat + 3 Back Squat @75% of Front Squat max and build

*complete the 3 front squats, rack the weight, immediately pick it back up on your back to complete 3 back squats

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

20 Single DB Push Press

20 Russian KB Swings

*Pace: Aggressive 6 Rounds, Solid: 5 Rounds, Limit: 4 rounds

Beginner: 25/15, 26/18

Intermediate: 35/20, 35/26

Advanced: 50/35, 53/35

Sport: 70/50, 70/53