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 Double DB Bent Over Rows

10 x Push-ups

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Partner As Many Rounds and Reps in 22 minutes:

1 x Rope Climb

1 x DB Complex: 6 x Double DB Deadlift + 4 x Double DB Hang Power Cleans + 2 x Double DB S2OH

*alternate full rounds with partner

*S2OH: Shoulder to Overhead

Rx+ Legless, 70/50

Rx 50/35

Scaled 3 x Rope Pulls, 35/20