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 Line Hops

20 Mountain Climbers

20sec Hollow Rocks

17:00-22:00

Explanation and Set-up for next section

22:00-32:00

3) Cardio Abs Week 4 of 4:

Partner AMRAP 10:

20 MB Up and Overs

20 Partner MB Sit-ups

60 MB Russian Twists

*split up and overs as needed, sit-up and toss/hand to your partner…so, alternating reps, split Russian twists as needed…60 total/30 each side

32:00-40:00

Set up and review for next section, review TGU

40:00-55:00

4) MetCon:

Waterfall format for time:

20/14 Calorie Bike

30/24 Calorie Row

400m Run

*split class into smallest amount of teams you can with even numbers…if 15 then three teams of five, if 12 then two teams of 6…one person for each team starts, when they complete the bike cals they move on to the row and another person starts on the bike….etc. Have some fun with the format, cheer your team on. PUSH HARD when you are going, these are max effort calories/distance.

*Pace: just have fun and empty it out

Beginner: lower cals/distance if you feel it is needed

Scaled: As is

Rx: As is

Rx+: As is

55:00-60:00

5) COOL-DOWN