0:00-7:00

1) GENERAL WARM-UP:

2 rounds

Pigeon Stretch x 20 seconds each side

Scorpions x 5 each way

—then—

2 rounds

T-spine rotations x 10 each way (VIDEO)

Side Plank Top Leg Raises x 10 each way

7:00-12:00

Explanation/set-up of next section

12:00-17::00

2) SPECIFIC WARM-UP:

3 Rounds

10 x Air Squats

10 x Push-ups

20 x Hollow Flutter Kicks (VIDEO)

17:00-22:00

Explanation/set-up of next section

22:00-37:00

3) Conditioning/Core:

5 Rounds:

30 seconds x Max Calorie Bike

30 seconds rest

30 seconds x V-ups

30 seconds rest

30 seconds x Supermans

30 seconds rest

*start people at different movements and rotate through, this will accommodate 15 people, if you are maxed out then you can add ski as an option

37:00-42:00

Explanation/set-up of next section

42:00-55:00

4) MetCon:

AMRAP 13:

50 x Single DB Ground to Overhead (snatch or clean & jerk)

100’ x Single DB Drag Bear Crawl (VIDEO)

50 x Russian KB Swings

100’ x Single DB Drag Bear Crawl

*steady grinder, goal to complete the ground to overhead and swings in 2-3 sets, steady movement on the DB drag bear crawl

*mark off 20’ sections for the bear crawl

*Pace: Aggressive: 1+50 DB ground to overhead, Solid: 1 +25 DB ground to overhead, Limit: 1 round

Beginner: 25/15, 26/18

Intermediate: 35/20, 35/26

Advanced/Sport: 50/35, 53/35

55:00-60:00

Cool-down