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 RDLs

8 Bent Over Rows

6 Push Press

*empty barbell

—then—

Warm-up to around 70% on Deadlift

17:00-22:00

Explanation and Set-up for next section

22:00-43:00

3) Lower Body Strength:

Main

Every 90 seconds for 9 minutes (6 sets):

2 Deadlift

—2 minutes rest/transition—

Auxiliary:

Alternating Every Minute on the Minute for 10 minutes (5 sets):

12 DB/KB Goblet Side Lunges (6 each leg)

12 Barbell Windshield Wipers

*deadlift is NOT touch n’ go, complete rep 1, drop, reset and complete rep 2, focus on a good set up position, brace, neutral spine, push through the floor, flex glutes to get full hip extension, should be heavy doubles

*keep both feet pointing straight ahead as you go into your side lunge, good push through your whole foot to get back to full standing position, alternate legs

*weight should be around 95/65 for barbell wipers, lower for normal scaling levels, keep your lower back glued to the ground as your raise your legs

43:00-47:00

Explanation and set-up for MetCon

47:00-55:00

4) MetCon:

*I would make sure the rowers are already out so there can be a quick transition, people can clean up their equipment while others are rowing or after completion

For time:

60/48 Calorie Row

*MAX EFFORT, 4 minute cap

*have one group go while others cheer them on then the next group of more people in class than rowers

Beginner: 40/32 Calories

Scaled: 50/40 Calories

Rx/Rx+: as is

55:00-60:00

5) COOL-DOWN