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:

2 Rounds

10 x Single Arm DB Front Raises (5 each arm)

10 x Single Arm DB Reverse Flys (5 each arm)

10 x Single Arm DB/KB Side Bends (5 each arm)

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Flex Friday:

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

8 x Single Arm DB Front Raises (4 each arm)

8 x Single Arm DB Reverse Flys (4 each arm)

8 x Single Arm DB/KB Side Bends (5 each arm)

*start on different movements if needed because of class size

35:00-40:00

Set-up for next section

40:00-52:00

4) MetCon:

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

45 seconds x Wall Balls (leaves 15 seconds rest/transition)

45 seconds x Russian KB Swings (leaves 15 seconds rest/transition)

45 seconds x V-ups (leaves 15 seconds rest/transition)

*score is total reps: wall balls + swings + V-ups

*Pace: Aggressive: 200, Solid: 180, Limit: 160

Beginner: 10/8, 26/18, Sit-ups

Scaled: 14/10, 35/26, Single arm/single leg

Rx: 20/14, 53/35

Rx+: 25/20, 70/53

52:00-55:00

Clean-up/Scores on the board

55:00-60:00

COOL-DOWN