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

10/8 Calorie Row/Bike

10 Sit-ups

5 Burpees

17:00-22:00

Explanation and Set-up for next section

22:00-49:00

3) MetCon:

*Repeat from 8/10/23

“All The Things”

6 Sets for Rounds and Reps:

3 minute time block:

20/15 Calorie Row/Bike

As Many Rounds and Reps with remaining time:

8 Toes to Bar

6 Burpee Box Jump Overs

—90 seconds rest between rounds—

*Pick up where you left each time on the AMRAP

*alternate rounds on Row and Bike

*Pace: Aggressive: 14 Rounds, Solid: 12 Rounds, Limit: 10 Rounds

Beginner: 16/12”, Hanging Knee Raises

Scaled: 20/16”, Hanging Straight Leg Raises

Rx/Rx+: 24/20”

49:00-60:00

5) COOL-DOWN