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:

2 Rounds

6 x Single DB Lateral Raise (3 each arm)

6 x Single DB Curls (3 each arm)

30 seconds x Side Plank (15 seconds each side)

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Beach Body:

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

6 x Single Arm DB Lateral Raises (4 each arm)

6 x Single Arm DB Curls (4 each arm)

3 x DB Sit-ups (VIDEO)

*start on different movements if needed because of class size

37:00-45:00

Set-up for next section

45:00-55:00

4) MetCon:

Every Minute on the Minute for 10 minutes:

10 x Single DB Lunges

Max Double Under until the 40 second mark (leaves 20 seconds rest)

*score is total reps: lunges + dubs

*Pace: Aggressive: 400, Solid: 340, Limit: 250

Level 1: 25/15, line or plate hops

Level 2: 35/20, single unders

Level 3: 50/35

55:00-60:00

COOL-DOWN