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

20 Jumping Jacks

10 Plate Bus Dirvers

10 Plate Drags

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) MetCon:

Full Class For Time:

5 Rounds

20 Squat Jumps

40 Plate Squats

60 Plate Hops

80 Mountain Climbers

100 Flutter Kicks

*split the class in half…half the class does 10 squat jumps while the other half rests, then the other half does 10 squat jumps while the other side rests, half the class does 20 plate squats while the other side rests, then the other half does 20 plate squats while the other side rests…etc for all movements.

*Pace: Aggressive: 24:00, Solid: 26:00, Limit: 30:00

*choose a challenging plate weight for yourself. breathe, move, have fun!

52:00-60:00

5) COOL-DOWN