0:00-7:00

1) GENERAL WARM-UP:

3 Rounds

Iron Cross x 5 each way

Pigeon Stretch x 20 seconds each way

Up to Down Dog x 5

—then—

3 Rounds

Scorpions x 5 each way

20 x Mt Climbers

20 x Linear Line Hops

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

250m/200m Row (Round 1: easy, Round 2: moderate, Rounds 3: hard)

12 x Lunges

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Energy System Development

Row: 4 minutes on/1 minute off, 1 minute on/3 minutes off

Bike: 4 minutes on/1 minute off, 1 minute on/3 minutes off

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

4 minute on/1 off: moderate effort, one sentence, pay attention to your estimated 500m pace

1 minute on/4 off: MAX effort, you should want every bit of the 3 minutes rest

38:00-43:00

Set-up/transition for next section

43:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 9 minutes:

9 x Thrusters

35 x Double Unders

*goal is 6+ rounds

Beginner: 45/35, Hops over bar

Intermediate: 75/55, Single Unders

Advanced: 95/65

Sport: 115/75

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Forearm Stretch x 20 seconds each side

Ab Stretch x 20 seconds

Lying Glute Stretch x 20 seconds each side