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

20:00-36:00

3) Conditioning/Core:

2 Rounds:

3 minutes easy to moderate pace row or bike

1 minute rest

Core: 30 seconds of work/30 seconds of rest x 4 sets

Round 1: Scissor Kicks, Round 2: Flutter Kicks, Round 3: Lying Straight Leg Raises, Round 4: Plank

*start people on different stations if needed because of class size

36:00-41:00

Explanation/set-up for next section

41:00-50:00

4) MetCon:

Every Minute on the Minute for 9 minutes:

10 x Russian Twists (5 each way)

8 x Plate Ground to Overhead

Max Plate Drags until the 45 second mark (leaves 15 seconds rest, VIDEO)

*goal to finish the twists and ground to overhead in around 20-25 seconds and get around 10-15 plate drags each round

*steady movement, but shouldn’t cause any soreness for 23.3

Beginner: 15/10

Scaled: 25/15

Rx: 35/25

Rx+: 45/35

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