0:00-10:00

1) GENERAL WARM-UP:

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

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10 Banded Curls

10 Banded Tricep Extensions

10 DB Side Bends (5 each side)

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Accessory Strength:

Alt. EMOM 15:

10 Double DB Alternating Curls (5 each arm)

10 Barbell Skull Crushers

10 V-ups

37:00-43:00

Transition to MetCon

43:00-55:00

4) MetCon:

For Time:

50 Double KB Deadlift

400m Run

50 Toes to Bar

400m Run

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

*can also use DBs if needed because of class size, 50/35 would still be considered Level 3

Beginner: 26/18, Lying Straight Leg Raises

Scaled: 35/26, Hanging Straight Leg Raises

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN