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

10/8 Calorie Row/Bike (at least one round of each)

20sec Handstand Hold

10 Single DB Thrusters (5 each side)

*body is ready, review key points of the movements then give them time to get set-up and warm-up those movements

17:00-22:00

Explanation and Set-up for next section

22:00-54:00

3) MetCon:

Partner For Time:

100/80 Calorie Row (90 for mixed pairs)

100 Handstand Push-ups

100 MB Sprawl to Slam

100 Box Jump Overs

100/80 Calorie Bike (90 for mixed pairs)

100 Wall Balls

*Pace: Aggressive: 25:00, Solid: 28:00, Limit: 32:00

*split calories/reps as needed with partner, start people at different machines/movements but keep the movement below it with that…so if you start on row you will do that then HSPU, if you start on the sprawl to slam you will do that and BJO, if you start on the bike you will do that and Wall Balls before moving on to other things

Beginner: 80/60 Calories, Push-ups, 16/12”, 10/8

Scaled: 20 Wall Walks + 80 Push-ups, 20/16”, 14/10

Rx: 24/20”, 20/14

Rx+: 30/24”, Partner Wall Balls (alternating/passing back and forth) @20/14

54:00-60:00

5) COOL-DOWN