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

15 x Lying Straight Leg Raises

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Conditioning:

Alternating Every Minute on the Minute for 12 minutes:

45 seconds x Max Calorie Row

Rest

*partner people up if needed because of class size

32:00-37:00

Explanation and set-up for MetCon

37:00-50:00

4) MetCon

AMRAP 13:

—800m Run Buy-in— (should take no longer than 4:30, scale accordingly)

with time remaining:

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

10 x Single DB Step-ups @Fitness: 35/20, Performance: 50/35, Sport: 70/50 (hold DB wherever)

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side