1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Single DB Bent Over Rows

10 x Single DB Floor Press

3) Push/Pull Strength Endurance:

2 Rounds

4 sets

20 seconds of max reps/10 seconds of rest Pull-ups

—1 minute rest—

4 sets

20 seconds of max reps/10 seconds of rest Double DB Bench Press

—1 minute rest—

Beginner: 25/15

Intermediate: 35/20

Advanced/Sport: 50/35

*scale to jumping/banded pull-ups

*start people at different movements if needed because of class size

4) MetCon:

0:00-8:00

3 Rounds For Time: (6 min cap)

10 x Front Squats

30 x Double Unders

8:00-16:00

3 Rounds For Time: (6 min cap)

10 x Overhead Squats

20 x Lateral Bar Hops

*Pace: Aggressive: 4:00, Solid: 5:00, Limit: 6:00

Beginner: 95/65, Line or Plate Hops, 45/35 or PVC, Line or Plate Hops

Intermediate: 115/75, Single Unders, 95/65

Advanced: 135/95, 115/75

Sport: 155/105, 135/95