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 Curl to Press (5 each arm)

20 x Flutter Kicks

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Auxiliary Strength:

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

Double DB Bent Over Rows x 8

Barbell Skull Crushers x 8 (VIDEO)

KB Side Bends x 8 each side (VIDEO)

35:00-40:00

Set-up/explanation of next section

40:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

20 x Plate Hops @RX+ 35/25, Rx 25/15, Scaled 15/10

20 x Plate Ground to Overhead (VIDEO)

20 x Russian Twists (10 each way, VIDEO)

*Pace: Aggressive: 5+ Rounds, Solid: 4 Rounds, Limit: 3 Rounds

50:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order