1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

5 Tempo Push-ups

10 Bent Over Barbell Rows

10 Lying Straight Leg Raises

*empty barbell

3) Upper Body Strength

15-minute time block:

5 sets of Bench Complex:

3 Bench Press +12 Push-ups

50 Ring Rows

*80% and build on bench, hardest version of a push-up you can unbroken (knees or hands elevated, regular, diamond, feet elevated on bench, weighted, banded)

4) MetCon:

4 Rounds For Time:

15 Hang Squat Cleans

15 Pull-ups

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

Beginner: 75/55, Jumping Pull-ups

Intermediate: 95/65, Banded Pull-ups

Advanced: 115/75

Sport: 135/95, Unbroken Pull-ups