0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to MetCon

43:00-55:00 Metcon

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

10 Banded Curls

10 Banded Tricep Extensions

10 DB Side Bends (5 each side)

3) Accessory Strength:

15 minute time block:

5 x 10 Double DB Alternating Curls (5 each arm)

5 x 10 Barbell Skull Crushers

5 x 10 V-ups

4) MetCon:

For Time:

50 Double KB Deadlift

400m Run

50 Toes to Bar

400m Run

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

*can also use DBs if needed because of class size, 50/35 would still be considered Advanced level

Beginner: 26/18, Lying Straight Leg Raises

Scaled: 35/26, Hanging Straight Leg Raises

Rx: 53/35

55:00-60:00

5) COOL-DOWN