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 Bike/Row

10 Plate Sit-ups

10 Plate Lunges

20 Plate Hops

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

4) MetCon:

Dirty 30: “Cardio Skillz”

Alt. EMOM 14:

40sec Max Calorie Row

20sec Max Calorie Bike

—2 minutes rest/transition—

AMRAP 14:

30 Double Unders

15 Toes to Bar

10 Alt. Pistols

*start people on different sections if needed because of class size

*start some on row and some on bike if needed because of class size

*Pace: Aggressive: 175/140 total cals/6 Rounds, Solid: 140/110 total cals/5 Rounds, Limit: 110/90 total cals/4 Rounds

Beginner: Line Hops, Lying Straight Leg Raises, Lunges, Inchworms

Scaled: Single Unders, Hanging Straight Leg Raises, DB Lunges, 45 degree wall walks

Rx/Rx+: as is

52:00-60:00

5) COOL-DOWN