0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice

Two components should always be involved in this section:

• increase their heart rate/core temperature with movements like mountain climbers, jumping jacks, 100-200m jog, 2 minutes row or bike, etc.

• general stretches that get the big muscles of the upper and lower body

Have some fun coming up with creative ways to get people warm and loose. This is also a great opportunity to break the ice by talking to members or the class as a whole about their day or the workout or anything like that while they are warming up

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10 x Single DB Lunges (5 each leg)

10 x Windmills (5 each side, no weight, VIDEO)

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Skillz: Pistols

Alternating Every Minute on the Minute for 16 minutes (4 sets each):

Box Pistols Right Leg x 6 (Rx+ Full with weight, Rx Full, Scaled 1/2 or 1/4)

KB Windmills Right Side x 6

Box Pistols Left Leg x 6 (Rx+ Full with weight, Rx Full, Scaled 1/2 or 1/4)

KB Windmills Left Side x 6

*This helps with the balance, depth and strength needed for getting or connecting pistols. The windmills build the rotational core strength for better pistols

36:00-41:00

Set-up/explanation of next section

41:00-52:00

4) MetCon:

As Many Rounds and Reps in 5 minutes x 2 sets (1 minute rest between sets):

6 x Burpees (Rx+ Burpees over KB)

12 x Russian KB Swings @Rx+ 70/53, Rx 53/35, Scaled 35/26

24 x Double Unders (Scaled: 48 singles)

*pick up where you left off when starting the second set

*Pace: Aggressive: 9+ Rounds, Solid: 8 Rounds, Limit: 7 Rounds

52:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Hamstring Stretch x 20 seconds each side

Iron Cross x 5 each way

Scorpions x 5 each way