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

20 x Plate Hops

10 x Plate Sit-ups

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Conditioning Cycle Week 3 of 4:

Every 3 minutes for 15 minutes :

20/14 x Calorie Row

20 x MB Up and Overs

*use waterfall format if needed because of class size

*push hard then rest for remainder of the 3 minutes

Beginner/Scaled: 14/11 cal row, 14 MB Up and Overs

Rx/Rx+: as is

37:00-45:00

Set up and review for next section

45:00-55:00

4) MetCon:

20,18,16,14,12,10,8,6,4,2 of:

MB Wall Twists

MB Lunges

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*Lunges are total (20 = 10 per leg)

Beginner: 10/8

Scaled: 14/10

Rx/Rx+: 20/14

55:00-60:00

5) COOL-DOWN