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 x Sit-ups

8 x Ring Rows

6 x Push-ups

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Upper Body Strength Endurance:

Every 3 minutes for 9 minutes (3 sets):

1 x Bench Press every 6 seconds (10 reps) @Fitness: 40+% of your body weight, Performance: 60+% of your body weight, Sport: 80+% of your body weight (build in weight if you can)

*3,2,1…go lift bar, complete reps at 10,20,30,40,50,60 seconds marks, rack

*partner up if needed because of class size, go to floor press if needed for those using lighter weight

—1 minute rest (until the 10 minute mark)—

Every Minute on the Minute for 5 minutes::

Inverted Rows x 10 (CLICK for video, set bar around hip height)

35:00-40:00

Explanation and set-up for MetCon

40:00-50:00

4) MetCon:

As Many Rounds as Possible in 10 minutes:

30 x Toes to Bar (Fitness: Hanging Straight Leg Raises)

40 x Box Jumps @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

50 x Russian KB Swings @Fitness: 35/26, Performance: 53/35, Sport: 70/53

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up Dog x 30 seconds

Down Dog x 30 seconds

Child's Pose x 30 seconds