1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Lunges

20 seconds x Double Leg Glute Bridge Hold

3) Auxiliary Lower Body: 6-12-25s

Every 3 minutes for 12 minutes (4 sets):

6 x Back Rack Lunges (3 each leg, HEAVY)

12 x Double DB Step-ups (6 each leg, leg around 90 degrees when foot on box)

25 seconds x Reverse Plank Hold (VIDEO)

*all movements back to back, then rest for the remainder of the 3 minutes

4) MetCon:

3 Rounds

As Many Rounds and Reps in 4 minutes:

3 x Snatch

1 x Rope Climb

*1 minute rest between rounds, pick up where you left off each round

*Pace: Aggressive: 12 Rounds, Solid: 10 Rounds, Limit: 8 Rounds

Beginner: 75/55, 10 x Ring Rows

Intermediate: 115/75, 10 x Ring Rows or half to 3/4 rope climb

Advanced: 135/95

Sport: 155/105, legless