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 Double DB Curl to Press

15 Lying Straight Leg Raises

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Accessory Strength:

14 minute time block:

100 Barbell Curls

100 Barbell Floor Press

50 Barbell Windshield Wipers

*empty barbell

*as few as sets as possible in each movement, rest as needed in between movements

36:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

For Time:

50 Wall Balls

100 Double Unders

50 Russian KB Swings

100 Double Unders

500/400m Row

*Pace: Aggressive: 10:00, Solid: 11:30, Limit: 12:00

*stagger the start if needed because of class size

Beginner: 10/8, 26/18, 300/240m Row

Scaled: 14/10, 35/26

Rx: 20/14, 53/35

Rx+: 25/20, 70/53

55:00-60:00

5) COOL-DOWN