0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-41:00 Strength

41:00-47:00 Transition to MetCon

47:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 RDLs

8 Bent Over Rows

6 Push Press

*empty barbell

—then—

Warm-up to around 70% on Deadlift

2) Lower Body Strength:

Main

Every 90 seconds for 9 minutes (6 sets):

2 Deadlift

—2 minutes rest/transition—

Auxiliary:

Alternating Every Minute on the Minute for 10 minutes (5 sets):

12 DB/KB Goblet Side Lunges (6 each leg)

12 Barbell Windshield Wipers

*deadlift is NOT touch n’ go, complete rep 1, drop, reset and complete rep 2, focus on a good set up position, brace, neutral spine, push through the floor, flex glutes to get full hip extension, should be heavy doubles

*keep both feet pointing straight ahead as you go into your side lunge, good push through your whole foot to get back to full standing position, alternate legs

*weight should be around 135/95 for barbell wipers, lower for normal scaling levels, keep your lower back glued to the ground as your raise your legs

3) MetCon:

*I would make sure the rowers are already out so there can be a quick transition, people can clean up their equipment while others are rowing or after completion

For time:

70/56 Calorie Row

*MAX EFFORT, 4 minute cap

*have one group go while others cheer them on then the next group of more people in class than rowers

Level 1: 50/40 Calories

Level 2: 60/48 Calories

Level 3: as is

4) COOL-DOWN