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:

30 Flutter Kicks

250/200m Row

20/15 Calorie Bike

15 Hollow Rocks

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Conditioning:

2,000m Row

*have some fun, beat your time from the week of 10/23, cheer on your classmates

37:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

4 Rounds For Time:

30 Russian KB Swings

30 AbMat Sit-ups

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*push to go unbroken on the swings, steady pace on the sit-ups

*Swings: chest up, good hip hinge, flex your butt on every rep

*Sit-ups: touch hands above head and all the way up to touch your toes

Beginner: 26/18

Scaled: 35/26

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN