1) GENERAL WARM-UP:

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

2) Specific Warm-up:

30sec Side Planks (15 sec each side)

20sec Bar Hang

10 Good Mornings @empty barbell

3) Lower Body Strength:

18-minute time block:

Work to 1-rep Max on Deadlift

4) MetCon:

4 Rounds For Time:

20 Plate Ground to Overhead

20 Plate Drags (10 each way)

*Pace: Aggressive: 7:00, Solid: 8:00, Limit: 9:00

Beginner: 15/10

Intermediate: 25/15

Advanced/Sport: 45/25