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 x Calorie Row/Bike

20sec Front Plank

20sec Wall Sit

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Conditioning Cycle Week 4 of 4:

Every 3 minutes for 15 minutes :

15/12 x Calorie Row

10/7 x Calorie Bike

*use waterfall format if needed because of class size

*push hard then rest for remainder of the 3 minutes

Beginner/Scaled: 12/10 cal row, 7/5 cal bike

Rx/Rx+: as is

37:00-46:00

Set up and review for next section

46:00-55:00

4) MetCon:

For Time:

50 x MB Slams

50 x MB Ground to Over Shoulder

*Pace: Aggressive: 6:30, Solid: 7:30, Limit: 9:00

Beginner: 20/10

Scaled: 25/15

Rx: 35/20

Rx+: 50/35

55:00-60:00

5) COOL-DOWN