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 Row

30sec Front Plank

10 Squat Jumps

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Conditioning:

4 Rounds:

45sec Calorie Row

1:15 Rest

45sec Calorie Bike

1:15 Rest

*time for two people to use the same rower/bike with 15 seconds of transition

*MAX EFFORT on the row

38:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

24 Single Arm KB Swings

48 Double Unders

*Every 2 minutes beginning at 0:00, 1 Rope Climb (0:00, 2:00, 4:00, 6:00, 8:00)

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 26/18, Line Hops, 10 MB Slams

Scaled: 35/26, Single Unders, half or 3/4 rope climb

Rx: 53/35

Rx+: 53/35, swings and dubs must be unbroken, 2 Rope Climbs

55:00-60:00

5) COOL-DOWN