1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Lunges

10 Banded Good Mornings

10 Banded Tricep Extensions

3) Lower/Core Body Strength:

Alternating Every minute on the minute for 10 minutes

8 Double KB Lateral Lunges (4 each leg)

6 Barbell RDLs

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

15 AbMat Sit-ups

12 Russian KB Swings

9 Handstand Push-ups

*Pace: 7 Rounds, Solid: 6 Rounds , Limit: 5 Rounds

Beginner: 12/9/6 reps, 35/26, Barbell Push Press @45/35

Intermediate: 53/35, Barbell Push Press @75/55

Advanced: 70/53

Sport: Double KB swings @53/35