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 Ring Rows

20 x Plate Drags (10 each way, VIDEO)

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Partner Workout

5 Rounds (30 minutes):

3 minutes Max Rope Climbs (split as needed, Scaled Rope Pulls, VIDEO)

—immediately into—

As Many Rounds and Reps as Possible in 3 minutes:

100m x Single DB Carry (split as needed) @Rx+ 70/50, Rx 50/35, Scaled 35/20

Max Single DB Devils Press with remaining time (split as needed)