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

30 Mountain Climbers

20 Line Hops

10/8 Calorie Row

17:00-22:00

Explanation and Set-up for next section

22:00-45:00

3) MetCon:

“The Ghost”

6 Rounds for Reps:

1 minute Max Calorie Row

1 minute Max Burpees

1 minute Max Double Unders

1 minute Rest

*start people on different movements and rotate, I would have everyone row for 45 seconds to leave transition time

*Pace: Aggressive: 400 Total Reps, Solid: 380 Total Reps, Limit: 300 Total Reps

Beginner: Line Hops

Scaled: Single Unders

Rx/Rx+: as is

45:00-50:00

Transition for MetCon

50:00-55:00

4) Accessory Work:

100 Russian Twists (50 each way)

55:00-60:00

5) COOL-DOWN