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

20:00-32:00

3) Auxiliary Strength:

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

Double DB Bent Over Rows x 4 (did 6 last week, increase the weight)

Barbell Skull Crushers x 4 (VIDEO, did 6 last week, increase weight)

KB Side Bends x 4 each side (VIDEO, did 6 last week, increase weight)

32:00-37:00

Set-up/explanation of next section

37:00-51:00

4) MetCon:

Every Minute on the Minute for 8 minutes:

1 x Turkish Get-up

*alternate arms each round, work to heavy single on each side

--immediately into--

As Many Reps as Possible in 6 minutes:

30 x KB Goblet Squats @heaviest KB from above

60 x Russian Twists @Rx+ 45/35, Rx 35/25, Scaled 25/15

Max Calorie Row, Bike or Ski with remaining time...pick your poison :)

51:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order