0:00-7:00

1) GENERAL WARM-UP:

3 Rounds:

Scorpions x 5 each way

Double Leg Glute Bridge Hold x 20 seconds

Single Leg Footprints x 10 each side

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

10 x Air Squats

10 x KB Swings

10/8 x Calorie Bike

15:00-20:00

Explanation and Set-up for next section

20:00-55:00

3) MetCon:

Partner Workout

Running Clock

0:00-15:00

As Many Reps as Possible in 15 minutes:

Partner: you go, I go format

10 x Double DB Squats Partner 1

10 x Double DB Squats Partner 2

10 x Burpees over DB Partner 1

10 x Burpees over DB Partner 2

9 of each

8 of each

Etc…down to 1

*if you make it through 1 then start back at 10

15:00-20:00

Rest/Set-up for next section

20:00-35:00

As Many Rounds and Reps as Possible in 15 minutes:

30/21 x Calorie Bike each

30 x Deadlift

*we got a good idea of our RPMs last week, utilize this for the workout, can you stay above 70% of your max RPM? recommended two sets (one each person) on the bike, it will be tough either way…either going from bike right into splitting deadlift or right from splitting deadlift into the bike

Beginner: 25/15, sprawl to step-over, 135/95

Intermediate: 35/20, step-over bar, 165/115

Advanced: 50/35, 185/125

Sport: 70/50, 225/155

55:00-60:00

5) COOL-DOWN:

Foam Roll and stretch