0:00-15:00 General Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-41:00 Transition to Workout
41:00-55:00 Workout
55:00-60:00 Cool-down
SPECIFIC WARM-UP:
10 Banded Good Mornings
10 Banded Squats
10 Plank Up Downs
Lower Body Strength:
18-minute time block:
6 sets of Front Squat Complex
2 Pause Front Squats +
1 Front Squat
*65-75%
Workout:
AMRAP 6:
10/8 Calorie Bike
10 Toes to Bar
—2 minute rest—
AMRAP 6:
10 Burpees
10 Pull-ups
*Pace Goal: 4-5 Rounds of each
*Calories: add Ski if needed, but you can start half the class on one AMRAP and half on the other
*Toes to Bar: go for big sets every time
*Burpees: push the pace
*Pull-ups: go for big sets every time
*First week of The Open, these two skills are in almost every year so good to practice them early in the week