0:00-7:00

1) GENERAL WARM-UP:

2 rounds

Up Dog x 20 seconds

Down dog x 20 seconds

Childs pose x 20 seconds

—then—

2 rounds

20 x Mountain Climbers

20 x Shoulder Taps (VIDEO)

10 x Ring Rows

7:00-12:00

Explanation/set-up of next section

12:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10/8 x Calorie Row

10 x Lunges

10 x Sit-ups

17:00-23:00

Explanation/set-up of next section

23:00-55:00

3) MetCon:

Partner 16 Rounds for reps:

50 seconds x Max Calorie Row

40 seconds x Max MB Lunges (hold anywhere)

30 seconds x Max MB Sit-ups

*I would set the interval clock for 16 rounds of 2 minutes

*alternate full rounds with partner, 32 total minutes of interval based training, 2 minutes of work, 2 minutes of rest, technically this could be an individual workout, but it will add to the atmosphere when you are cheering for your partner and occupies you during the two minutes rest so you don’t feel so much like you are just standing there, make sure to push HARD during your two minutes of work so that you want every second of the rest

*Pace: Aggressive: 60 reps per round, Solid: 50 reps per round, Limit: 40 reps per round

Beginner: 10/8

Scaled: 14/10

Rx: 20/14

55:00-60:00

Cool-down