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 seconds x Bar hang from rig

20 seconds each x Side Planks

17:00-22:00

Explanation and Set-up for next section

22:00-32:00

3) Skill: Toes to Bar

Every 2 minutes for 10 minutes (5 sets):

30 seconds x Front Plank

20 x Hollow Flutter Kicks

10 x Toes to Bar

*this working on T2B reps under pre-fatigued core

*scale to hands to side or under butt on flutter kicks and hanging knee raises or hanging straight leg raises as needed

32:00-39:00

Explanation and set-up for MetCon

39:00-55:00

4) MetCon:

4 x 4 minute time blocks to complete:

70 x Russian Swings

60/48 x Calorie Row

50 x Single KB Overhead Lunges

40/28 x Calorie Bike

*complete swings, rest for the remainder of the 4 minutes, complete cals, rest for the remainder of the 4 minutes, complete lunges, rest for the remainder of the 4 minutes, complete cals, rest for the remainder of the 4 minutes…push HARD on each movement to make this a good interval based workout

*start people at different movements as needed because of class size

*goal is to complete the movement in 3 minutes or less

Beginner: 26/18, 40/32 row cals, no weight on lunges, 25/18 bike cals

Scaled: 35/26, 50/40 row cals, 30/21 bike cals

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN