0:00-18:00 General Warm-up

18:00-22:00 Transition to Workout

22:00-52:00 Workout

52:00-60:00 Cool-down

1) Warm-up:

Foam Roll Hamstrings

Stretch Hamstrings

Foam Foam Roll Quads

Stretch Quads

Foam Roll Calves

Stretch Calves

—then—

3 Rounds

10/8 calorie Bike/Row

10 Plate Sit-ups

10 Plate Lunges

20 Plate Hops

2) MetCon:

Dirty 30: “Cardio Skillz”

Alt. EMOM 14:

40sec Max Calorie Row

20sec Max Calorie Bike

—2 minutes rest/transition—

AMRAP 14:

30 Double Unders

15 Toes to Bar

10 Alt. Pistols

*start people on different sections if needed because of class size

*start some on row and some on bike if needed because of class size

*Pace: Aggressive: 175/140 total cals/6 Rounds, Solid: 140/110 total cals/5 Rounds, Limit: 110/90 total cals/4 Rounds

Level 1: Line Hops, Lying Straight Leg Raises, Lunges, Inchworms

Level 2: Single Unders, Hanging Straight Leg Raises, DB Lunges, 45 degree wall walks

Level 3: as is

4) COOL-DOWN