0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice

Two components should always be involved in this section:

• increase their heart rate/core temperature with movements like mountain climbers, jumping jacks, 100-200m jog, 2 minutes row or bike, etc.

• general stretches that get the big muscles of the upper and lower body

Have some fun coming up with creative ways to get people warm and loose. This is also a great opportunity to break the ice by talking to members or the class as a whole about their day or the workout or anything like that while they are warming up

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10 x Lunges

10 x Push-ups

10 x Ring Rows

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Partner As Many Rounds and Reps as Possible in 24 minutes:

60 x MB Sprawl to Pass (hands on ground on sides of ball for your sprawl, come up pass to partner)

30/21 x Calorie Bike (split as needed)

60 x MB Sit-ups (sit-up and pass to your partner)

30/21 x Calorie Bike (split as needed)

Scaled: 14/10, 50 sprawl to pass and sit-ups, 25/18 calorie bike

Rx: 20/14

Rx+: 30/20, 70 sprawl to pass and sit-ups, 35/25 calorie bike