0:00-20:00 General Warm-up/Skill Work

20:00-25:00 Transition to Workout

25:00-45:00 Workout

45:00-55:00 Accessory Work

55:00-60:00 Cool-down

Skill Work/Warm-up:

Toes to Bar: work the rhythm, even if it is knee raises, rhythm is what will help them eventually string them together

*break the class in half, work with some on toes to bar, other half…

3 Rounds

10/8 Calorie Row/Ski/Bike

10 Single DB Hang Clean & Jerks (5 each arm)

Workout:

Open Workout 18.1

AMRAP 20:

8 Toes to Bar

10 Single DB Hang Clean & Jerks @50/35

14/12 Calorie Row

*Pace: Aggressive: 13 Rounds, Solid: 11 Rounds, Limit: 10 Rounds

*Toes to Bar: focus on what was worked on in the skill section, get a good pull down with straight arms each rep

*Clean & Jerks: stay unbroken, it must be 5 on one arm then 5 on the other

*Calories: add Ski if more than 5 people in class, add bike if more than 10, rotate through the machines

Accessory Work:

5 sets each

10 Single DB Bench Press (5 each arm)

10 KB Gorilla Rows (5 each arm)