1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Supermans

10 Lying Straight Leg Raises

20sec Bar Hang

3) Lower Body Strength

Every 2 minutes for 10 minutes:

Deadlift

2x4 @80, 85%

1x8 @70%

2x2 @90, 92.5%

4) MetCon:

AMRAP 16:

14 AbMat Sit-ups

14 Single DB Shoulder to Overhead

14 Single DB Lunges

—1 minute rest between rounds—

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

*steady on the sit-ups, switch hands when needed on S2OH, DB must be held down at your side for lunges, switch hands when needed, push HARD during each round since you get the 1 minute rest

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50