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

6 Up Down to Jump over DB

8 Hanging Knee Raises

10 Single DB Curl to Press (5 each arm)

17:00-22:00

Explanation and Set-up for next section

22:00-55:00

3) MetCon:

“15 Minutes of Fame”

15 minute time block:

Max Calorie Row or Bike

*Every 3 minutes starting at the 3-minute mark, complete:

10 Burpees

15 Toes to Bar

—3 minutes rest—

15 minute time block:

Max Distance Run

*Every 3 minutes starting at the 3-minute mark, complete:

15 Push-ups

20 Air Squats

*Pace: Tough to estimate with this format

Beginner: Lying Straight Leg Raises, Hands elevated or knee push-ups

Scaled: Hanging Straight Leg Raises, Hands elevated or knee push-ups

Rx: As is

Rx+: As is

55:00-60:00

5) COOL-DOWN