0:00-15:00 General Warm-up

15:00-20:00 Transition to Skills

20:00-30:00 Skills

30:00-39:00 Transition to Workout

39:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

Up Dog x 20 seconds

Down Dog x 20 seconds

Child’s Pose x 20 seconds

—then—

3 Rounds

20 seconds x Bar hang from rig

20 seconds each x Side Planks

2) Core Endurance:

Every 2 minutes for 10 minutes (5 sets):

30 seconds x Front Plank

20 x Hollow Flutter Kicks

10 x Hanging Knee Raises

*scale to hands to side or under butt on flutter kicks and hanging knee raises or hanging straight leg raises as needed

3) MetCon:

4 x 4 minute time blocks to complete:

70 x Russian Swings

60/48 x Calorie Row

50 x Single KB Overhead Lunges

40/28 x Calorie Bike

*complete swings, rest for the remainder of the 4 minutes, complete cals, rest for the remainder of the 4 minutes, complete lunges, rest for the remainder of the 4 minutes, complete cals, rest for the remainder of the 4 minutes…push HARD on each movement to make this a good interval based workout

*start people at different movements as needed because of class size

*goal is to complete the movement in 3:30 or less

Level 1: 26/18, 40/32 row cals, no weight on lunges, 25/18 bike cals

Level 2: 35/26, 50/40 row cals, 30/21 bike cals

Level 3: 53/35

4) COOL-DOWN