0:00-7:00

1) GENERAL WARM-UP:

2 rounds:

Quad stretch x 20 seconds each way

Rig Lat stretch x 20 seconds each way

Pigeon stretch x 20 seconds each way

—then—

2 Rounds

10 x ring rows

30 seconds x wall sit

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

10/8 x Calorie Row

30 seconds x Front Plank

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Conditioning:

Row intervals

3 Rounds (12 minutes):

10 seconds of HARD pace/20 seconds of EASY pace x 4 sets (2 minutes)

2 minutes rest

*this allows two people to share a rower, will need to get off on the last easy pace row in enough time to allow the other person to get on

32:00-37:00

Explanation/Set-up for next section

37:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

40 x Air Squats

15 x Pull-ups

30 x Push-ups

15 x Pull-ups

20 x Wall Balls

*Pace: Aggressive: 3.5 Rounds, Solid: 3 Rounds, Limit: 2 Rounds

Beginner: Ring Rows, knee or hands elevated push-ups, 10/8

Intermediate: Jumping/banded pull-ups, knee or hands elevated push-ups, 14/10

Advanced: 20/14

Sport: Chest to Bar, 25/20

52:00-55:00

Clean-up/Scores on the board

50:00-60:00

Foam roll and stretch