0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

10 x DB Curl to Press (5 each way)

20 seconds each side x Side Planks

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Beach Body Week 2 of 4

Alternating EMOM 15:

Barbell Curls x 4

Single DB Overhead Tricep Extensions x 6

DB/KB Side Bends x 8 each side (VIDEO)

*reps decreased, increase weight from last week

35:00-40:00

Rest/transition to next section

40:00-52:00

4) MetCon:

For Time:

30/21 x Bike cals for time

2 minutes rest

30 x burpees for time

2 minutes rest

20/14 x Bike cals for time

1 minute rest

20 x burpees for time

*Pace (includes rest time): Aggressive: 9:30, Solid: 10:30, Limit: 12:00

*max effort intervals, SEND IT on the bike and burpees each time

Beginner: 20/14, Sprawls, 14/10, Sprawls

Scaled: 25/18, 18/13

Rx/Rx+: as is

52:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order