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 Arm Circles Forward

10 Arm Circles Backward

10 Arm Circles side to side

30sec Top of Push-up Hold

10 Ring Rows

--then--

5 sets of 1 Bench Press to warm-up to 60%

17:00-22:00

Explanation and Set-up for next section

22:00-43:00

3) Upper Body Strength:

Every 3 for 12 minutes (4 sets):

10 Bench Press @60-67.5%

12 Push-ups

14 Single DB Rows (7 each side)

—1 minute transition—

Upper Body Auxiliary:

Alternating Every Minute on the Minute for 8 minutes (4 sets each):

16 Single DB Front Raise (8 each side)

16 Single DB Reverse Flys (8 each side)

43:00-50:00

Explanation and set-up for MetCon

50:00-55:00

4) MetCon:

2 sets:

500m Row

Set 1: about 80% effort

Set 2: MAX EFFORT

*partner up if needed because of class size, partner 1 does set 1 then partner 2, partner 1 does set 2 then partner 2

*have fun, cheer on your teammates

55:00-60:00

5) COOL-DOWN