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

20 x Jumping Jacks

20 x Mountain Climbers

10 x Sprawls

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Conditioning:

Alternating Every Minute on the Minute for 18 minutes (6 sets of each):

40 seconds x Max Calorie Row

20 seconds x Max Calorie Bike

Rest

*start at different stations as needed because of class size

38:00-43:00

Explanation and set-up for MetCon

43:00-51:00

4) MetCon:

10,9,8,7,6,5,4,3,2,1 of:

Overhead Squats @Fitness: 75/55, Performance: 95/65, Sport: 135/95

Bar Facing Burpees

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Down Dog x 30 seconds

Child’s Pose x 30 seconds