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

100m Jog

10 x DB Goblet Squats

10 x Push-ups

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

4) MetCon:

Hero WOD “Helton”

3 Rounds For Time:

800m Run (should take no longer than 4:30)

30 x Double DB Squat Cleans @Rx+/Rx 50/35, Scaled 35/20

30 x Burpees

*scaled option can also be doing the workout as a partner

50:00-55:00

Clean-up/scores on board

55:00-50:00

Clean-up/scores on board