0:00-7:00
1) GENERAL WARM-UP:
3 Rounds:
Lying on back Knees side to side x 5 each way
Double Leg Glute Bridge Hold x 30 seconds
—then—
3 Rounds:
T-Spine Rotations x 10 each way (VIDEO)
Single Arm DB Curl to press x 5 each side
Bar hang on rig x 20 seconds
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP:
3 Rounds
10/8 x Calorie Row
20 x Air Squats
15:00-20:00
Explanation and Set-up for next section
20:00-55:00
3) MetCon:
Partner For Time: 35 minute cap
5 Rounds
Partner 1: 10/8 x Calorie Row
Partner 2: 10 x Thrusters
*partner 1 completes the row, partner 2 completes the thrusters, that is one round, complete 5
*rest while your partner does their calories or reps
5 Rounds
Partner 2: 10/8 x Calorie Row
Partner 1: 10 x Thrusters
*partner 2 completes the row, partner 1 completes the thrusters, that is one round, complete 5
*rest while your partner does their calories or reps
5 Rounds
Partner 1: 10/8 x Calorie Row
Partner 2: 10 x Push-ups + 15 x Air Squats
*partner 1 completes the row, partner 2 completes the push-ups and squats, that is one round,
complete 5
*rest while your partner does their calories or reps
5 Rounds
Partner 2: 10/8 x Calorie Row
Partner 1: 10 x Push-ups + 15 x Air Squats
*partner 2 completes the row, partner 1 completes the push-ups and squats, that is one round,
complete 5
*rest while your partner does their calories or reps
*Pace: Aggressive: 25:00, Solid: 30:00, Limit: 35:00
Beginner: 8/6 cals, 45/35, modified push-ups
Intermediate: 65/45, modified push-ups
Advanced: 75/55
Sport: 12/9 cals, 95/65
55:00-60:00
5) COOL-DOWN: 3 Rounds
Up Dog x 20 seconds
Down Dog x 20 seconds
Child’s pose x 20 seconds