0:00-7:00

1) GENERAL WARM-UP:

3 Rounds

Iron Cross x 5 each way

Pigeon Stretch x 20 seconds each way

Up to Down Dog x 5

—then—

3 Rounds

Scorpions x 5 each way

20 x Mt Climbers

20 x Linear Line Hops

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

250m/200m Row (Round 1: easy, Round 2: moderate, Rounds 3: hard)

12 x Lunges

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Fitness Friday: Energy System Development

2 Sets:

2:45 Row (allows for 15 second transition if sharing a rower)

2:45 Bike (allows for 15 second transition if sharing a bike)

3 minutes rest

*start people at different stations even if that is rest first if needed because of class size

Set 1: easy effort, conversational pace, pay attention to your estimated 500m pace

Set 2: moderate effort, one sentence, pay attention to your estimated 500m pace

38:00-43:00

Set-up/transition for next section

43:00-51:00

4) MetCon:

Every Minute on the Minute for 8 minutes:

8 x KB Box Step-ups (4 each leg)

Max Side to Side Knee Raises until the 40 second mark (leaves 20 seconds rest, VIDEO)

*Score is total reps: box step-ups + knee raises

Beginner: 26/18, 16/12”, Knee Raises (VIDEO)

Intermediate: 35/26, 20/16”, Knee Raises

Advanced: 53/35, 24/20”

Sport: 70/53, 24/20”, Toes to Bar

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Foam Roll and stretch