0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) Coaching Section:

Double KB Swings: turn thumbs in so that palms are facing each leg, this helps clear space

Windmills: with no weight or very light

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) KB Cycle Week 4 of 4:

Alternating Every Minute on the Minute for 15 minutes:

4 x Double KB Swings

4 x Double DB Push Press

4 x KB/DB Windmills (2 each arm)

*did 6 reps last week, try to increase weight

37:00-43:00

Set up and review for next section

43:00-55:00

4) Grunt Work:

2 Rounds:

Max Calorie Bike in 1:30

Max MB Sit-ups in 1:30

3 minutes rest

*start one group on rest if needed because of class size

*these are MAX EFFORT intervals, you get a full 3 minutes rest so push the pace

Pace: Aggressive: 30/21 cals/50 sit-ups, Solid: 25/17 cals/40 sit-ups, Limit: 20/14 cals/30 sit-ups

*these are per round

Beginner: no weight on sit-ups

Scaled: 10/8

Rx: 14/10

Rx+ 20/14

55:00-60:00

5) COOL-DOWN