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 Calorie Row or Bike or 100m run

10 x Sit-ups

10 x Lunges

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Conditioning:

Every 6 minutes for 18 minutes (3 sets):

250/200m Row

200m Run

15/11 x Calorie Bike

*stagger the start if needed because of class size, there will be plenty of time in the 6 minutes

*this is all about pushing a very hard pace on each modality, then getting around 1:1 rest (meaning, taking about 3 minutes to complete the work and getting roughly 3 minutes rest)

38:00-43:00

Explanation and set-up for MetCon

43:00-51:00

4) MetCon:

24-18-12 of:

Single DB Hang Overhead Lunges @Fitness: 35/20, Performance: 50/35, Sport: 70/50

Toes to Bar (Fitness: Knee Raises)

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

PVC Pass Throughs x 10

PVC Ankle Mobility x 10 each way

Calf Stretch x 20 seconds each side