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 Hollow Rocks

10 each side T-Spine Rotations

10 PVC Overhead Good Mornings

17:00-22:00

Explanation and Set-up for next section

22:00-32:00

3) Summer Abs Week 3 of 4:

10 minute cap

Accumulate a 7 minute plank

10 Sprawls every time you have to break

32:00-45:00

Set up and review for next section, review TGU

44:00-55:00

4) MetCon:

5 minutes to each heavy single on each side

Turkish Get-up

—immediately into—

Alternating Every Minute on the Minute for 6 minutes (3 sets each):

30sec Max Double KB Deadlift

30sec Max Double DB Hang Clean & Jerks

*partner up and have one start on deadlift and one on hang clean & Jerk if needed because of class size

*Pace: Aggressive: 100 reps, Solid: 80 reps, Limit: 60 reps

Beginner: 26/18, 25/15

Scaled: 35/26, 35/20

Rx: 53/35, 50/35

Rx+: 70/53, 70/50

55:00-60:00

5) COOL-DOWN