0:00-7:00

1) GENERAL WARM-UP:

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

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

2 Rounds

20 x Shoulder Taps

10 x Ring Rows

—then—

6 x Bench Press @40%

4 x Bench Press @50%

2 x Bench Press @60%

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Upper Body Strength:

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Bench Press: 3 sets of 5 @70+%, 3 sets of 3 @80+%

Single KB Knee Supported Rows on Box: 3 sets of 5 each arm, 3 sets of 3 each arm

*partner up as needed and have one person start on rows while other is on bench press

32:00-37:00

Explanation and set-up for MetCon

37:00-52:00

4) MetCon:

2 Rounds For Time:

30 x Toes to Bar

25 x Box Jump Overs

20/14 x Calorie Bike

*2 minutes rest between rounds

*stagger the start by 2 minutes as needed because of class size

*Pace: Aggressive: 4:00, Solid: 5:00, Limit: 6:00

Scaled: Toes to Bar (any amount they can do/Hanging Straight Leg Raises, 20/16”, 20/14

Rx: 24/20”, 20/14

Rx: 30/24”, 25/18

Notes:

Your skill set will dictate what rep range you can do. In a workout like this, I would recommend your first set to be around 50% of whatever your max unbroken set is. Steady movement on the box jump overs. EMPTY IT OUT on the bike. Rest and repeat. How consistent can you be in round 2?

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up dog

Down dog

Child’s pose