0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

100m jog

12 x KB Side Bends (6 each way)

20 x Lateral Hops over the KB

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) METCON:

Cardio is Hardio #6

Running Clock

0:00-10:00

AMRAP 8:

200m Run

15/12 x calorie Assault Bike

*leaves 2 minutes rest

10:00-20:00

AMRAP 8:

15/12 x calorie Row

40 x Russian Twists @Rx+ 35/25, Rx 25/15, Scaled 15/10

*leaves 2 minutes rest

20:00-30:00

AMRAP 8:

50’ x Bear Crawl

100m x Single KB Farmer’s Carry @Rx+ 90/70, Rx 70/53, Scaled 53/35

*leaves 2 minutes rest

*split class up into 3 groups and start at different AMRAPs if needed because of class size

*score is rounds + reps of each AMRAP

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

4) COOL-DOWN: 3 Rounds

Quad Stretch x 20 seconds each

Up Dog x 20 seconds

Child’s Pose x 20 seconds