0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

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

30 seconds x Front Plank

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Conditioning:

Row intervals

3 Rounds (12 minutes):

10 seconds of HARD pace/20 seconds of EASY pace x 4 sets (2 minutes)

2 minutes rest

*this allows two people to share a rower, will need to get off on the last easy pace row in enough time to allow the other person to get on

32:00-37:00

Rest/transition to next section

37:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:
40 x Air Squats

15 x Pull-ups

30 x Push-ups

15 x Pull-ups

20 x Wall Balls

*Pace: Aggressive: 3.5 Rounds, Solid: 3 Rounds, Limit: 2 Rounds

Beginner: Ring Rows, knee or hands elevated push-ups, 10/8

Scaled: Jumping/banded pull-ups, knee or hands elevated push-ups, 14/10

Rx: 20/14

Rx+: Chest to Bar, 25/20

*SEND WHITEBOARD PIC FOR TODAY

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side