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 Plate Hops

10 x Plate Sit-ups

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Conditioning Cycle Week 2 of 4:

Alternating Every 3 minutes for 15 minutes (4 sets each):

15/11 x Calorie Bike

40 x Russian Twists

*use waterfall format if needed because of class size

*push hard then rest for remainder of the 3 minutes

Beginner: 9/7 cals, 10/5

Scaled: 12/9 cals, 25/10

Rx: 45/25

Rx+: 20/14 cals, 45/25

37:00-45:00

Set up and review for next section

45:00-55:00

4) MetCon:

10 to 1:

MB Slams

Reverse Burpees

Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

Beginner: 15/10, Plank Up Downs

Scaled: 25/15

Rx: 35/20

Rx+ 50/35

55:00-60:00

5) COOL-DOWN