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

20 seconds x Bar Hang from rig

40 seconds x Side Planks (20 seconds each side)

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):

Russian Twists x 20 (10 each way)

Seated Barbell Wrist Curls x 12

T-Spine Rotations x 20 (10 each way)

35:00-40:00

Set-up/explanation of next section

40:00-50:00

4) MetCon:

4 Rounds For Time:

10 x MB Slams @Rx+ 50/35, Rx 35/20, Scaled 25/15

16 x MB Lunges (8 each leg, hold anywhere)

20 x MB Up and Overs (in push-up position with hands next to the MB, take both hands up on top of the ball then off the other side, that is 1, then back up and off the other side, that is 2, complete 20 total, 10 each way)

50:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order