0:00-7:00

1) GENERAL WARM-UP:

2 Rounds:

Straight arm Stretch on the rig for biceps/shoulders x 20 seconds each side

Rig Lat Stretch x 20 seconds each side

Standing Tricep Stretch x 20 seconds each side

—then—

2 Rounds

Shoulder Taps x 20 (VIDEO)

Prone Ys x 10 (VIDEO)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

10 x Bench Press @empty barbell or light weight

10 x Double DB Bent Over Rows @light weight

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Upper Body Strength:

Alternating Every Minute on the Minute for 12 minutes (6 sets):

Bench Press x 2 @80% and build

Double DB Bent Over Rows x 6

32:00-37:00

Set-up/transition for next section

37:00-50:00

4) MetCon:

13 minutes:

—Buy-in—

800m/640m Row

—then—

As Many Rounds and Reps as Possible with remaining time:

14 x MB Slams

14 x MB Lunges (7 each leg, hold anywhere)

*goal is to finish the row in 3:00-4:00, leaving a 9-10 minute AMRAP

*stagger the start by 3:00-4:00 if needed because of class size

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 15/10

Intermediate: 25/15

Advanced: 35/20

Sport: 50/35

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each side

Quad Stretch x 20 seconds each side

Groin Stretch x 20 seconds