Day 5 Week 1 of 2

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 Good Mornings

*empty barbell

3) Full Body Strength:

15-minute time block:

10 Double DB Curls

10 Single DB Overhead Tricep Extensions

10 Side to Side Knee Raises

9 Double DB Curls

9 Single DB Overhead Tricep Extensions

9 Side to Side Knee Raises

8,7,6,5,4,3,2,1

4) MetCon:

5 Rounds For Time:

6 Single KB Hang Clean & Jerks RIGHT HAND

6 Single KB Overhead Lunges RIGHT HAND

6 Single KB Hang Clean & Jerks LEFT HAND

6 Single KB Overhead Lunges LEFT HAND

12 MB up and overs

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

Beginner: 26/18

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53