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:

2 Rounds

10/8 Calorie Row/Bike (one round of each)

20 Shoulder Taps

30sec Glute Bridge

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Cardio Abs Week 2 of 4:

Every 4 Minutes for 16 minutes (4 sets):

500/400m Row or 30/24 Calorie Bike (2 sets of row, 2 sets of bike)

10 DB Sit-ups

38:00-47:00

Set up and review for next section, review TGU

47:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

8 Single DB Hang Clean and Jerks

8 DB Box Step-overs

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Beginner: 25/15, 16/12”

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”

Rx+: 70/50, 24/20”

55:00-60:00

5) COOL-DOWN