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:

250m/200m Row

10 x Push-ups

30 seconds x Jump Rope (singles or dubs)

15:00-20:00

Explanation and Set-up for next section

20:00-43:00

3) MetCon:

“The Ghost”

6 Rounds:

1 minute x Max Calorie Row

1 minute x Max Burpees

1 minute x Max Double Unders (Scaled: Single Unders)

1 minute Rest

*split the class in half if needed because of class size, one group goes as is, the other group does dubs, then burpees then row, all resting at the same time

43:00-48:00

Clean up/scores on board

48:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order