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

Figure 4s x 5 each way

PVC Overhead Squats x 10

Lateral Hops over PVC x 10

10:00-17:00

2) Specific Warm-up

Alt. EMOM 9:

40 seconds x Ski

30 seconds x Wall Sit

20 seconds x Shoulder Taps

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

17:00-22:00

Explanation and Set-up for next section

22:00-29:00

3) MetCon:

As Many Rounds and Reps as Possible in 7 minutes:

14 x MB Slams

14 x Wall Balls

*Pace: Aggressive: 5 Rounds, Solid: 4 Rounds, Limit: 3 Rounds

Beginner: 15/10, 10/8

Scaled: 25/15, 14/10

Rx: 35/20, 20/14

29:00-37:00

Explanation and set-up for MetCon

37:00-55:00

4) Conditioning:

18 minute time block:

400m run @moderate pace

20 x Plank Up Downs (VIDEO)

*this is about steady state cardio, it is not an AMRAP, start with a pace on the run that is your long distance pace

55:00-60:00

5) COOL-DOWN