0:00-10:00

1) GENERAL WARM-UP:

2 rounds:

Straight Arm Stretch on the rig for shoulder/bicep x 20 seconds each side

Lat Stretch on rig x 20 seconds each side

Childs pose x 20 seconds

—then—

2 Rounds

20 x Shoulder Taps (VIDEO)

10 x Prone Ts (VIDEO)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10 x Single Arm DB Front Raises (5 each arm)

10 x Single Arm DB Reverse Flys (5 each arm)

10 x Single Arm DB/KB Side Bends (5 each arm)

17:00-22:00

Explanation/set-up of next section

22:00-37:00

3) Flex Friday:

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

8 x Single Arm DB Front Raises (4 each arm)

8 x Single Arm DB Reverse Flys (4 each arm)

8 x Single Arm DB/KB Side Bends (5 each arm)

*start on different movements if needed because of class size

37:00-43:00

Explanation/set-up of next section

43:00-55:00

4) MetCon:

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

45 seconds x Wall Balls (leaves 15 seconds rest/transition)

45 seconds x Russian KB Swings (leaves 15 seconds rest/transition)

45 seconds x V-ups (leaves 15 seconds rest/transition)

*score is total reps: wall balls + swings + V-ups

*Pace: Aggressive: 200, Solid: 180, Limit: 160

Beginner: 10/8, 26/18, Sit-ups

Intermediate: 14/10, 35/26, Single arm/single leg

Advanced: 20/14, 53/35

Sport: 25/20, 70/53

55:00-60:00

Cool-down