1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Banded Curls

10 Banded Tricep Extensions

20 Flutter Kicks

3) Full Body Strength

15-minute time block:

1 Barbell Curl

1 Barbell Skull Crusher

1 Barbell Lying Leg Raise

2 Barbell Curl

2 Barbell Skull Crusher

2 Barbell Lying Leg Raise

3,4,5,6,7,8,9,10

*can decrease weight as reps increase

*barbell skull crushers lying on the ground

*hold barbell up while lying on the ground, raise both legs

4) MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

20 Alt. DB Snatch

40 Double Unders

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

Beginner: 25/15, Line Hops

Intermediate: 35/20, Single Unders

Advanced: 50/35

Sport: 70/50