0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Calf Stretch x 20 seconds each side

Lat Stretch x 20 seconds each aide

Groin stretch x 20 seconds each side

—then—

2 Rounds:

20 x Mountain Climbers

20 x Flutter Kicks

10:00-17:00

2) Specific Warm-up

3 Rounds

100m Run

250m Row

*Round 1: easy pace, Round 2: moderate pace, Round 3: hard pace

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Murph Pre-Test #2:

14 minute time block to complete:

800m Run as fast as possible

1,000m Row as fast as possible

*start some on row and some on run if needed because of equipment to class size, at least 3 people should be able to use one rower within the 14 mintues with quick transitions

36:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

12 x Box Jump Overs

18 x Plate Ground to Overhead

24 x Russian Twists (12 each side)

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 16/12”, 25/10

Scaled: 20/16”, 25/10

Rx: 24/20”, 45/25

55:00-60:00

5) COOL-DOWN