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 x KB Swings
10 x KB Lunges
10 x AbMat Sit-ups
15:00-20:00
Explanation and Set-up for next section
20:00-60:00
3) MetCon:
Partner Tabata Challenge #3
20 seconds of work/10 seconds of rest x 8 sets of each movement (alternate sets with partner)
1 minute rest between movements
Russian KB Swings @Rx+ 70/53, Rx 53/35, Scaled 35/26
Single KB Lunges (hold wherever you want) @Rx+ 70/53, Rx 53/35, Scaled 35/26
Inverted Rows (bar set at roughly waist height, split the difference for partners with height difference, VIDEO)
Weighted Sit-ups @Rx+ 30/20, Rx 20/14, Scaled 14/10
Hang Power Cleans @Rx+ 135/95, Rx 115/75, Scaled 95/65
Wall Balls @Rx+ 30/20, Rx 20/14, Scaled 14/10