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 Single DB Push-up to Row

10 Single KB RDLs

20 Lateral Hops over DB

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Auxiliary Strength:

Every 3 minutes for 12 minutes (4 sets):

10 Double DB Lateral Raises +

12 Double DB Curls +

14 Double KB Deadlift

*find a challenging weight for each movement, complete all three movements then rest for the remainder of the 3 minutes, can partner up or even do groups of three and use a waterfall format if needed because of class size

34:00-45:00

Set up and review for next section

45:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

10 Sumo Deadlift High Pulls

15 Push-ups

200m Run

*Pace: Aggressive: 5 Rounds, Solid: 4.5 Rounds, Limit: 4 Rounds

Beginner: Single KB for SDLHP, knees or hands elevated push-ups, 100m run

Scaled: 75/55, knees or hands elevated push-ups

Rx: 95/65

Rx+: 115/75

55:00-60:00

5) COOL-DOWN