0:00-12:00 General Warm-up

12:00-18:00 Transition to Skills

18:00-30:00 Skills

30:00-39:00 Transition to Workout

39:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Up Dog

20sec Down Dog

20sec Child’s Pose

—then—

2 Rounds

20sec Bar hang from rig

20sec each x Side Planks

2) Core Endurance:

12 minute time block:

5 sets

30sec Front Plank

20 Hollow Flutter Kicks

10 Toes to Bar

*working on T2B with a pre-fatigued core

*scale to hands to side or under butt on flutter kicks and hanging knee raises or hanging straight leg raises as needed

3) MetCon:

4 x 4 minute time blocks to complete:

70 Russian Swings

60/48 Calorie Row

50 Single DB Overhead Lunges

40/28 Calorie Bike

*complete swings, rest for the remainder of the 4 minutes, complete cals, rest for the remainder of the 4 minutes, complete lunges, rest for the remainder of the 4 minutes, complete cals, rest for the remainder of the 4 minutes…push HARD on each movement to make this a good interval based workout

*start people at different movements as needed because of class size

*goal is to complete the movement in 3:30 or less

Beginner: 26/18, 25/15, 40/32 row cals, no weight on lunges, 25/18 bike cals

Scaled: 35/26, 35/20, 50/40 row cals, 30/21 bike cals

Rx: 53/35, 50/35

4) COOL-DOWN