0:00-7:00

1) GENERAL WARM-UP:

2 rounds:

Quad stretch x 20 seconds each way

Rig Lat stretch x 20 seconds each way

Pigeon stretch x 20 seconds each way

—then—

2 Rounds

10 x ring rows

30 seconds x wall sit

7:00-10:00

Explanation/set-up of next section

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

10/8 x Calorie Row/Ski

30 seconds x Front Plank

15:00-20:00

Explanation/set-up of next section

20:00-32:00

3) Conditioning:

intervals

4 Rounds (12 minutes):

10 seconds of HARD pace/20 seconds of EASY pace x 4 sets (2 minutes)

2 minutes rest

*2 Rounds of Row, 2 Rounds of Ski

*the work and rest time are the same to allow two people to use the machine if needed

*start some on ski and some on row, switch after two rounds

*if needed may need to cut the last EASY pace row a bit short on the row to allow them to get off and another to get on

32:00-37:00

Explanation/set-up of next section

37:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

40 x Air Squats

15 x Pull-ups

30 x Push-ups

15 x Pull-ups

20 x Wall Balls

*Pace: Aggressive: 3.5 Rounds, Solid: 3 Rounds, Limit: 2 Rounds

Beginner: Ring Rows, knee or hands elevated push-ups, 10/8

Scaled: Jumping/banded pull-ups, knee or hands elevated push-ups, 14/10

Rx: 20/14

52:00-55:00

Clean up/scores on board

55:00-60:00

Cool-down