0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Iron crosses x 5 each way

Kneeling hip flexor stretch x 20 seconds each side

Quad stretch x 20 seconds each side

Hamstring stretch x 20 seconds each side

Wall sit x 30 seconds

10:00-17:00

2) Specific Warm-up

3 Rounds

10/8 x Calorie Row

8/6 x Calorie Bike

30 seconds x Front Plank

17:00-22:00

Explanation and Set-up for next section

22:00-40:00

3) Conditioning/Core:

Alternating Every 3 minutes for 18 minutes (2 sets each):

Row @slightly above moderate pace for 2:30 (leaves 30 seconds rest)

Bike @slightly above moderate pace for 2:30 (leaves 30 seconds rest)

Core: 60 seconds of work/30 seconds of rest (x2 sets, leaves 30 seconds rest)

*Core: Round 1: Dead Bugs, Round 2: Bird Dogs

*start people at different stations if needed because of class size

40:00-47:00

Explanation and set-up for MetCon

47:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

16 x Single KB Hang Squat Clean

16 x AbMat Sit-ups

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Level 1: DB Squat Clean @25/15

Level 2: 26/18

Level 3: 53/35

55:00-60:00

5) COOL-DOWN