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 x Mountain Climbers

20 x Jumping Jacks

10 x Air Squats

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Conditioning Cycle Week 1 of 4:

Alternating Every 2 minutes for 16 minutes (4 sets each):

12/9 x Calorie Bike

15/12 x Calorie Row

*complete the calories, then rest for the remainder of the two minutes

*just below max effort level, looking to complete the calories in around 1 minute or less

Beginner: 7/5, 10/8

Scaled: 9/7, 12/10

Rx: as is

Rx+: 15/11, 20/16

38:00-45:00

Set up and review for next section

45:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

20 x KB Suitcase Deadlift

40 x Double Unders

20 x Single Arm KB Swings

40 x Double Unders

Pace: Aggressive: 3.5 Rounds, Solid: 3 Rounds, Limit: 2.5 Rounds

*really focus on keeping good posture and not tipping to the side on the KB deadlift

Beginner: 26/18, Line Hops

Scaled: 35/26, Single Unders

Rx: 53/35

Rx+ 70/53

55:00-60:00

5) COOL-DOWN