0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice

Two components should always be involved in this section:

• increase their heart rate/core temperature with movements like mountain climbers, jumping jacks, 100-200m jog, 2 minutes row or bike, etc.

• general stretches that get the big muscles of the upper and lower body

Have some fun coming up with creative ways to get people warm and loose. This is also a great opportunity to break the ice by talking to members or the class as a whole about their day or the workout or anything like that while they are warming up

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

12 x Wall Balls

15:00-20:00

Explanation and Set-up for next section

20:00-60:00

3) MetCon:

Partner 20 Rounds For Time:

250/200m Row (should be 1 minute or under, scale accordingly)

15 x Air Squats (Rx+ Vest)

10 x Push-ups (Rx+ Vest, Scaled knee/hands elevated)

*alternate rounds with partner

*Limit: 40 minutes