0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Iron crosses x 5 each way

Kneeling hip flexor stretch x 20 seconds each side

Quad stretch x 20 seconds each side

Hamstring stretch x 20 seconds each side

Wall sit x 30 seconds

10:00-17:00

2) Specific Warm-up

3 Rounds

10 x Single KB Squat Cleans

30 x Flutter Kicks

17:00-22:00

Explanation and Set-up for next section

22:00-30:00

3) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

16 x Single KB Hang Squat Clean

16 x AbMat Sit-ups

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

Beginner: DB Squat Clean @25/15

Scaled: 26/18

Rx: 53/35

30:00-37:00

Explanation and set-up for MetCon

37:00-55:00

4) Conditioning:

2 Rounds (18 minutes)

Tabata Row x 5 intervals (2:30)

*30 seconds rest

Tabata Bike x 5 intervals

*30 seconds rest

Tabata Ski x 5 intervals

*30 seconds rest

*start people at different stations if needed because of class size

55:00-60:00

5) COOL-DOWN