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:

2 Rounds

10/8 Calorie Bike

15 Sit-ups

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Conditioning:

Alt. Every 4 minutes for 16 minutes:

30/21 Calorie Bike

*time for multiple people to use the same bike within the time frame

*MAX EFFORT intervals, good amount of rest so empty it out!

38:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

AMRAP 10

2 Toes to Bar

2 Box Jump Overs

*add 2 reps each round

*Pace: Aggressive: 200 Total Reps, Solid: 180 Total Reps, Limit: 160 Total Reps

*how long can you stay unbroken on T2B? Steady pace on the BJO

*T2B: good rhythm, pull down with those arms

*BJO: land with legs bent and spin off the other side so you are facing the box again

Beginner: Lying Straight Leg Raises, 16/12”

Scaled: Hanging Straight Leg Raises, 20/16”…another good option for those that do T2B but not very many unbroken yet is AMRAP 10 of 4 and 4 or 6 and 6

Rx: 24/20”

Rx+: Box Clear Overs @24/20”

55:00-60:00

5) COOL-DOWN