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

100m Jog

20 Flutter Kicks

10 Lunges

17:00-22:00

Explanation and Set-up for next section

22:00-58:00

3) MetCon:

3 Rounds for Reps with a partner:

2 minute Max Calorie Row

2 minute Max MB Slams

2 minute Max MB Lunges

2 minute Max Distance Run together

2 minute Max V-ups

2 minute Max Air Squats

*split calories/reps as needed

*Pace: push the pace and have fun

*start some groups on row and go as listed, start other groups on run and go run, V-ups, air squats, row, slams, lunges….this also allows the rower to be free when transitioning to it. Make sure someone is ready to begin the slams when rotating off the rower and someone is ready to begin on the rower when rotating from the air squats

Beginner: Lying Straight Leg Raises, No weight on lunges

Scaled: 35/20, Single Leg/Single Arm V-ups

Rx/Rx+: 50/35

58:00-65:00

5) COOL-DOWN