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 Air Squats

10 x Push-ups

10 x Ring Rows

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Partner GAINZ Gauntlet

100 x Back Squats @Rx+ 155/105, Rx 135/95, Scaled 115/75

100 x Bent Over Rows @Rx+ 135/95, Rx 115/75, Scaled 95/65

100 x Floor Press @Rx+ 135/95, Rx 115/75, Scaled 95/65

100 x Deadlift @Rx+ 185/125, Rx 155/105, Scaled 135/95 or less

50 x Barbell Rollouts

*split reps with partner

*start at different stations if needed