1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Strict Press

10 Upright Rows

10 Hollow Rocks

*empty barbell

3) Upper Body Strength

Every 2 minutes for 10 minutes:

Bench Complex:

1 Bench Press +10 Push-ups

—1 minute transition—

Every Minute on the Minute for 5 minutes:

10 Single DB Knee Supported Rows (5 each arm)

*85% 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:

6 Rounds For Time:

10 KB Hang Cleans

10 Box Jumps

100m Run

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

Beginner: 26/18, 16/12”

Intermediate: 35/26, 20/16”

Advanced: 53/35, 24/20”

Sport: 70/53, 30/24”