0:00-10:00
1) GENERAL WARM-UP:
2 rounds
Infant squats x 5 (VIDEO)
Walkouts x 5 (walk hands out to push-up, do push-up, walk hands back to feet)
—then—
2 rounds
PVC Thrusters x 10
Front Plank x 30 seconds
10:00-17:00
2) SPECIFIC WARM-UP:
3 Rounds
10/8 x Calorie Row (Round 1: easy, Round 2: moderate, Round 3: hard)
10 x Air Squats
10 x American KB Swings
17:00-22:00
Explanation and Set-up for next section
22:00-37:00
3) MetCon:
Running Clock:
0:00-5:00
3 Round For Time: 4 minute cap
20 x Wall Balls
20 x AbMat Sit-ups
*when done or reach cap, rest for the remainder of the 5 minutes
*push hard for unbroken wall balls
5:00-10:00
For Time: 2:30 minute cap
500m Row
*when done or reach cap, rest for the remainder of the 5 minutes
10:00-15:00
3 Round For Time: 4 minute cap
20 x Single DB Hang Clean & Jerks
1 x Rope Climb
*when done or reach cap, rest for the remainder of the 5 minutes
*start people at different stations if needed because of class size
*Pace: Aggressive: 3:00/1:35/3:00, Solid: 3:30/1:50/3:30, Limit: 4:00/2:30/4:00
Beginner: 10/8, 400m/320m row, 25/15, 10 x ring rows
Scaled: 14/10, 35/20, 2 x rope pulls or half rope climb (as high as you can make it)
Rx: 20/14, 50/35
37:00-44:00
Explanation/set-up for next section
44:00-55:00
4) Conditioning/Core:
5 minutes Cardio at pace (see below)
—1 minute rest—
Every Minute on the Minute for 5 minutes: 12 x Lying Straight Leg Raises (VIDEO)
*start people at different stations if needed because of class size
Bike:
Beginner: Ski 8/6, Bike 6/5 Cals per minute average (total of 30/25)
Scaled: Ski 12/9, Bike 9/7 Cals per minute average (total of 45/35)
Rx: Ski 15/11, Bike 12/9 Cals per minute average (total of 60/45)
55:00-60:00
5) COOL-DOWN