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

10/8 Cal Bike

30sec Front Plank

30sec Wall Sit

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Conditioning:

Every 3 minutes for 15 minutes:

45sec Max Distance Bike

*enough time for 3 people to get through within the time frame, 15sec transition

*MAX EFFORT intervals

37:00-43:00

Transition to MetCon

43:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

8 Power Snatch

12 Pull-ups

16 AbMat Sit-ups

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 75/55, Single KB Upright Rows @26/18

Scaled: 95/65, Jumping Pull-ups

Rx: 115/75

Rx+: Everything unbroken

55:00-60:00

5) COOL-DOWN