0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

10/8 x Calorie Row or Bike

10 x Sprawls

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Conditioning/Core:

3 Rounds:

2 minutes moderate pace row or bike

1 minute rest

Core: 30 seconds of work/30 seconds of rest x 3 sets

Round 1: Scissor Kicks, Round 2: Flutter Kicks, Round 3: Lying Straight Leg Raises

*start some on row/bike and some on core if needed because of class size, the last 30 seconds of the core rest is also your time to switch to bike/row

38:00-43:00

Explanation/set-up for next section

43:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 7 minutes:

25 x Double Unders

10 x Single Arm KB Hang Snatch

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

*high heart rate and high skill movement, push the pace and focus on solid technique while under fatigue

Beginner: Line Hops, DB Snatch or 26/18 KB

Scaled: Single Unders, 35/26

Rx: 53/35

Rx+: 70/53

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side