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 Sit-ups

10/8 Calorie Row/Bike

20 Line Hops

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Conditioning:

Alt. Every 2 minutes for 16 minutes (4 sets each):

20/15 Calorie Row

20/15 Calorie Bike

38:00-46:00

Transition for MetCon

46:00-55:00

4) MetCon:

As Many Rounds and Reps in 9 minutes:

12 Toes to Bar

12 Single DB Ground to Overhead

24 Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: Lying Straight Leg Raises, 25/15, 24 Line Hops

Scaled: Hanging Straight Leg Raises, 35/20, 36 Single Unders

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN