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 Bike/Row

10 Single DB Curl to Press (5 each arm)

10 Sit-ups

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) MetCon:

Alt. Every 2 minutes for 30 minutes (5 sets each):

20/16 Calorie Row/Bike (your choice)

15 Ring Rows + 15 Bench Dips

30sec Weighted Plank + 20 Russian Twists

*Pace: Breath and move

*start people at different stations and rotate through, rest is whatever time is remaining in the 2 minutes after completing the work, should have a minimum of 30 seconds of rest

*choose a challenging weight for the planks and twists

52:00-60:00

5) COOL-DOWN