1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20 Shoulder Taps

10 Inverted Rows

5 Push-ups

3) Upper Body Strength

16-minute time block:

Work to a 1-rep max on Bench Press

4) MetCon:

AMRAP 9:

6 DB Ground to Overhead

6 Toes to Bar

100m Run

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

*this is meant to use a heavier DB than you normally do, remember there are weights in between the levels…in between 35 and 50 there is 40 and 45…use what is heavy that you can maintain throughout the 9 minutes…also a great opportunity for those who can do T2B but not very many to do this workout at a higher level, breathe and move on the run

Beginner: 35/20, Lying Straight Leg Raises

Intermediate: 50/35, Hanging Straight Leg Raises

Advanced: 70/50

Sport: 100/70