0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to MetCon

43:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Shoulder Taps

20sec Straight Arm Stretch on rig

20sec Lat Stretch on rig

—then—

3 Rounds

10 Single DB Curl to Press (5 each arm)

20 Flutter Kicks

2) Flex Friday:

12 minute time block:

10 Double DB Curls

10 Dips

9 Double DB Curls

9 Dips

…8,7,6,5,4,3,2,1

*increase weight as you can as the reps are dropping on curls

*find the hardest version of dips you can do for each rep number (strict ring, kipping ring, banded ring, bench/box)

*do each rep number of curls and dips back to back then rest as needed, this is about strength, it is NOT a for time focus

3) MetCon:

3 Rounds

2 minute time block:

20/16 Calorie Row

Max Toes to Bar with remaining time

—2 minutes rest between rounds—

*split group in half and start half on rest and half on the work if needed because of class size

*row should take no longer than 1:15, adjust cals accordingly

*go for big sets on toes to bar

*score is total toes to bar

*Pace: Aggressive: 60 reps, Solid: 50 reps, Limit: 40 reps

Level 1: 15/12 Cals, Lying Straight Leg Raises

Level 2: Hanging Straight Leg Raises

Level 3: as is

4) COOL-DOWN