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 Weighted Plank

20sec Glute Bridges

10 Back Squats

*empty barbell

*body should be ready to rock, I would give them a little time to get plates out and warm-up a little bit, but the time-block is a good amount of time to continue to warm-up and work to 3rm

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Lower Body Strength:

16-minute time block:

Work to a 3-rep max on Back Squat

*would recommend about 6 minutes of continued warm-up, then a set every 90seconds to 2 minutes

38:00-46:00

Transition for MetCon

46:00-55:00

4) MetCon:

For Time:

40/30 Calorie Bike

20 Deadlift

40 Burpees

20 Deadlift

*Pace: Aggressive: 6:30, Solid: 7:30, Limit: 9:00

*stagger the start by 2 minutes to allow everyone to use the bike

*cheer your classmates on before you start and after you are done

*Bike: push the pace, this is a sprint style workout

*Deadlift: 1-2 sets max

*Burpees: push the pace

Beginner: 30/21 Calorie Bike, 155/105, 30 Burpees

Scaled: 225/155

Rx: 275/185

Rx+: 300/215

55:00-60:00

5) COOL-DOWN