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

30sec Side Planks (15sec each side)

3 Pause Back Squats (solid 3sec pause at the bottom)

*start with empty barbell, can slowly add weight each round, but still a light weight

*focus on coaching their pause and depth, then give them time to warm up to their first weight

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Lower Body Strength:

Every 2 minutes for 12 minutes:

2 Pause Back Squats @75% and build

*if you keep good pauses and challenge yourself on the weight you should want the rest

*solid 3-second pause at the bottom, max speed on the way back up

34:00-41:00

Transition for MetCon

41:00-55:00

4) MetCon:

*Row: Good leg drive and pull to top of stomach with slight lean back, get the hands past the knees before bringing hips forward again

*Hang Squat Cleans: good hip pop and drop under the weight with quick elbows

*Bike: good push with the legs and push/pull with the arms….BREATHE

For Time:

31/25 Calorie Row

21 Hang Squat Cleans

31/25 Calorie Bike

15 Hang Squat Cleans

31/25 Calorie Row

9 Hang Squat Cleans

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

*stagger the start so everyone can go in order with row/bike/row

*hard effort on row and bike just below max effort, as few as sets as possible on the hang squat cleans

Beginner: 25/20 Calories, 45/35, 75/55, 95/65

Scaled: 75/55, 95/65, 115/75

Rx: 95/65, 115/75, 135/95

Rx+: 115/75, 135/95, 155/105

55:00-60:00

5) COOL-DOWN