1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

100m jog

10 x American Swings

10 x Bottom Half Burpees (VIDEO)

3) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

16/13 x Calorie Row (should take no longer than 1 minute, scale as needed)

16 x Double KB Deadlift @Fitness: 35/26, Performance: 53/35, Sport: 70/53

—2 minutes rest/switch stations—

As Many Rounds and Reps as Possible in 8 minutes:

200m Run (should take no longer than 1:15, scale as needed)

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

—2 minutes rest/switch stations—

As Many Rounds and Reps as Possible in 8 minutes:

10/8 x Calorie Bike (should take no longer than 1 minute, scale as needed)

10 x MB Ground to Squat to Over Shoulder @Fitness: 35/20, Performance: 50/35, Sport: 70/50 (stand all the up with MB, squat to full stand, drop over shoulder)

*start people at different stations if needed because of class size

*Pace: Aggressive: 1:45 or less/round (14+ total rounds), Solid: 2:00/round (approx. 12 total rounds), Limit: 2:30/round (approx. 10 total rounds)