0:00-7:00

1) GENERAL WARM-UP:

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

7:00-15:00

2) Specific Warm-up:

3 Rounds

250m/200m Row

10 x Bottom Half Burpees (VIDEO)

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Conditioning:

4 Rounds

45 seconds x Wall Sit

15 seconds transition

45 seconds x Front Plank

15 seconds transition

45 seconds x Max Calorie Row

1:15 seconds rest

*have people start on different stations if needed because of class size

*the goal is to pre-fatigue the legs and core before the row, you could stagger the start so they can still go in this order, but that can be tricky, might need two clocks going

36:00-41:00

Rest/transition to next section

41:00-53:00

4) MetCon:

5 Rounds For Time:

10 x Snatch

30 x Double Unders

1 x Rope Climb

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

*goal is unbroken on all snatches and dubs, find a weight that at least allows you to do this for 3 rounds then no more than 2 sets on remaining rounds.

Beginner: 45/35, Plate or line hops, 12 x Ring Rows

Scaled: 75/55, 40 single unders, 2 x Rope pulls

Rx: 95/65

Rx+: 115/75, legless

53:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN