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 x Air Squats

10 x Push-ups

10 x Ring Rows

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Upper Body Strength:

Every 2 minutes for 12 minutes (6 sets):

Single Arm DB Floor Press x 6 each arm

Single Arm Renegade Rows x 6 each arm (VIDEO)

*enough time for two people to get through in the time, share DBs if needed

32:00-37:00

Explanation/set-up for next section

37:00-50:00

4) As Many Rounds and Reps as Possible in 5 minutes:

15 x Push-ups

10/8 x Calorie Bike

—2:30 rest—

As Many Rounds and Reps as Possible in 5 minutes:

15 x Pull-ups

100m Run

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

*Pace: Aggressive: 5 Rounds each, Solid: 4 Rounds each, Limit: 3 Rounds each

Beginner: knees or hands elevated push-ups, 8/6 x calorie bike, ring rows

Scaled: knees or hands elevated push-ups, jumping/banded pull-ups

Rx: as is

Rx+: diamond push-ups, chest to bar

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN