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
10/8 x Cal Row or Bike
20 x Shoulder Taps
15:00-20:00
Explanation and Set-up for next section
20:00-32:00
3) Conditioning:
Alt. EMOM 6:
16/13 x Calorie Row (Fitness: 13/10, Sport: 20/16)
20/16 x Calorie Row (Fitness: 16/13, Sport: 25/20)
Rest
*hit calorie number as fast as possible, then rest for remainder of the minute
Alt. EMOM 6:
16/12 x Calorie Bike (Fitness: 12/9, Sport: 20/15)
12/9 x Calorie Bike (Fitness: 9/7, Sport: 16/12)
Rest
*hit calorie number as fast as possible, then rest for remainder of the minute
*split class and half start at row and half at bike, then switch, that last minute of rest is when you switch so this is 12 minutes straight
32:00-37:00
Transition to MetCon
37:00-50:00
4) METCON:
AMRAP 13:
5 x Pull-ups (Fitness: Jumping, Sport: Strict)
10 x Burpees (Fitness: Sprawls if needed)
20 x Double Unders (Fitness: 40 singles)
50:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Seated Hamstring x 20 seconds each
Forearm Stretch x 20 seconds each
Scorpions x 5 each way