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 Calorie Row/Bike

10 Plank Up Downs

10 Supermans

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Conditioning:

15 minute time block:

1 min Max Calorie Row/Bike

30sec Rest/Transition

*alternate back and forth on row and bike until you accumulate 100/80 total calories…split the class in half, 1 minute max cal (make sure you know that number, use whiteboards to track), 30sec to switch, continue this back and forth, once you hit 100/80 total cals you move to the core AMRAP for the remaining time, focused on quality

—with time remaining—

As Many Rounds and Reps as Possible:

10 Deadbugs

20 KB Side Bends (20 each side)

37:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

5 Single Arm KB Swings

5 Single KB Hang Cleans

5 Single KB Shoulder to Overhead

*do full round with one arm, alternate arms each round

*Pace: Aggressive: 14 Rounds, Solid: 12 Rounds, Limit: 10 Rounds

Beginner: 26/18

Scaled: 35/26

Rx: 53/35

55:00-60:00

5) COOL-DOWN