1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 American KB Swings

1 Front Squat

1 Back Squats

*light weight for squats

3) Lower Body Strength

15-minute time block:

10 sets of Squat Complex

1 Front Squat + 1 Back Squat @80% of Front Squat max and build

*complete the 1 front squat, rack the weight, immediately pick it back up on your back to complete 1 back squat

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

20 Toes to Bar

20 Single DB Overhead Lunges

*Pace: Aggressive 5 Rounds, Solid: 4.5 Rounds, Limit: 4 rounds

Beginner: Lying Straight Leg Raises, 25/15

Intermediate: Hanging Straight Leg Raises, 35/20

Advanced: 50/35

Sport: 70/50