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

10 Plank Up Downs

10 Air Squats

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Conditioning:

5 Rounds

30sec Bike

30sec Rest

30sec Plank

30sec Rest

30sec Wall Sit

30sec Rest

*start people on different stations and rotate through if needed because of class size

37:00-44:00

Transition for MetCon

44:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

22 Single KB Hang Cleans

11 Burpees

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

Beginner: 26/18

Scaled: 35/26

Rx: 53/35

Rx+: 70/53, KB cleans must be unbroken

55:00-60:00

5) COOL-DOWN