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

30sec Front Plank

30sec Side Plank (15 sec each side)

30sec Supermans

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Summer Abs Week 1 of 4:

Every 3:30 minutes for 14 minutes (4 sets):

10 Good Mornings

15 V-ups

20 Dead Bugs

40 Hollow Flutter Kicks

36:00-45:00

Set up and review for next section

45:00-55:00

4) MetCon:

EMOM 10: Death by burpees

2 in the first minute, 4 in the second minute, 6 in the third minute…etc.

*continue until you can no longer complete the reps in the minute

*whenever you get out, hop on a bike at a moderate pace and cheer on your classmates

*the goal is to set a steady pace even in the first round

*Pace: Aggressive: 10 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Beginner: Reps of 1,2,3,4

Scaled: as is

Rx: as is

Rx+: as is

55:00-60:00

5) COOL-DOWN