0:00-7:00

1) GENERAL WARM-UP:

3 Rounds

Quad Stretch x 20 seconds each side

Hamstring stretch x 20 seconds each side

Calf stretch x 20 seconds each side

Groin stretch x 20 seconds each side

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 or 10/8 calorie bike (easy round 1, moderate round 2, hard round 3)

Shoulder Taps x 20 (VIDEO)

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Conditioning:

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

45 seconds x Max Calorie Row or Bike (leaves 15 seconds transition)

45 seconds x Front Plank (weighted with plate on your back if you can, leaves 15 seconds transition)

Rest

*if row it should be +5-10 seconds of your fastest 500m pace, Bike should be 70+% of your max RPM

*start people on different stations if needed because of class size, everyone rests at the same time

35:00-40:00

Set-up/transition for next section

40:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

10 x MB Up and Overs (5 each way, VIDEO)

10 x MB Slams

10 x MB Box Step-overs

*breath and move workout for a solid sweat, but will be ready for The Open workout tomorrow

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

Beginner: 15/10, 16/12”

Intermediate: 25/15, 20/16”

Advanced: 35/20, 24/20”

Sport: 50/35, 24/20”

50:00-55:00

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