0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10 Plate Bus Drivers

10 Plate Ground to Overhead

10 Plate Drags

10 Plate Hops

17:00-22:00

Explanation and set-up for MetCon

22:00-37:00

3) Flex Friday:

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

12 Alternating Double DB Curls (6 each arm)

12 Barbell Wrist Curls

12 Single KB Leg Raises (6 each arm)

*hold both DBs, alternate arms for 12 total, 6 each arm

*Barbell behind back for wrist curls

*on your back, hold KB in one arm above chest, complete 6 leg raises then switch arms, complete another 6 reps

37:00-45:00

Transition to MetCon

45:00-55:00

4) MetCon:

As Many Reps as Possible in 10 minutes:

25 Box Jumps

50/40 Calorie Row

25 Box Jumps

50 Wall Balls

Max MB Box Step-overs with remaining time

*stagger start if needed because of class size

Pace: Aggressive: 6:00/60 Box Step-overs, Solid: 7:00/45 Box Step-overs, Limit: 8:00/30 Box Step-overs

Beginner: 16/12”, 40/32, 10/8

Scaled: 20/16”, 14/10

Rx: 24/20”, 20/14

Rx+: 24/20”, 25/20

55:00-60:00

5) COOL-DOWN