1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

2 Rounds

5 x Infant Squats

10 x AbMat Sit-ups

—then—

Build to 80% on Back Squat

3) Lower Body Strength:

Every 90 seconds for 6 minutes (4 sets):

2 x Back Squat @75% of back squat 1rm and build

—1 minute rest/weight change—

Every 90 seconds for 6 minutes (4 sets):

2 x Front Squat @75% of front squat 1rm and build

4) MetCon:

2 Rounds

As Many Rounds and Reps as Possible in 3 minutes:

10 x Single KB Hang Cleans

10 x Single KB Overhead Lunges

—1 minute rest—

As Many Rounds and Reps as Possible in 3 minutes:

8 x Ring Rows

8 x Ring Dips

—1 minute rest—

*start people on different AMRAPs if needed because of class size

*Pace: Aggressive: 3 Rounds/5 Rounds, Solid: 2 Rounds/4 Rounds, Limit: 1.5 Rounds/3 Rounds

Beginner: DB, 25/15, Bench Dips

Intermediate: 35/26, Banded ring dips

Advanced: 53/35, Kipping Ring Dips

Sport: 70/53, Strict Ring Dips