1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Push-ups

10 x Ring Rows

—then—

Warm-up to around 75% on Bench Press and to a starting weight on Barbell Bent Over Rows

3) Push/Pull Endurance:

Alternating Every 3 minutes for 18 minutes (3 sets each):

Push: 6 x Bench Press + 12 x Double DB Floor Press + 25 x Banded Tricep Pressdowns (VIDEO)

Pull: 6 x Barbell Bent Over Rows + 12 x Double KB Rows + 25 x Banded Curls (VIDEO)

*complete all push/pull movements then rest for the remainder of the 3 minutes

*bench should be around 70-75%

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

*can do a waterfall format so multiple people can get through in the 3 minutes if needed

4) MetCon:

3 Rounds For Time:

10 x Hang Power Cleans

15 x Burpees

*there will definitely be an accumulative affect from the strength training above :)

*Pace: Aggressive: 6:30, Solid: 8:00, Limit: 9:00

Beginner: 45/35, 12 x Sprawls

Intermediate: 75/55

Advanced: 95/65

Sport: 115/75