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

10/8 x Calorie Row

10 x Single DB Curl to Press

10 x Box Step-ups

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) MetCon:

Running Clock

0:00-10:00

2,000m Row

*split as needed, rest for remainder of 10 minutes when complete

10:00-20:00

As Many Rounds and Reps as Possible in 8 minutes:

4 x Single DB Hang Clean & Jerks

4 x Single DB Box Step-overs

*alternate full rounds with partner

20:00-30:00

8 Rounds For Time: 8 minute cap

10 x Alt. DB Snatch

10 x Box Jumps

*alternate full rounds with partner

*can start people on different sections if needed because of class size

Pace: Aggressive: 7:30 Row/15 Round/6:00, Solid: 8:00/12 Rounds/7:00, Limit: 9:00/9 Rounds/8:00

Beginner: 25/15, 16/12”

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”

Rx: 70/50, 24/20”

52:00-60:00

5) COOL-DOWN