1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

20 seconds x Bar hang from rig

20 seconds each x Side Planks

3) Skill: Toes to Bar

Every 2 minutes for 10 minutes (5 sets):

30 seconds x Front Plank

20 x Hollow Flutter Kicks

10 x Toes to Bar

*this working on T2B reps under pre-fatigued core

*scale to hands to side or under butt on flutter kicks and hanging knee raises or hanging straight leg raises as needed

4) MetCon:

4 x 4 minute time blocks to complete:

70 x Russian Swings

60/48 x Calorie Row

50 x Single KB Overhead Lunges

40/28 x Calorie Bike

*complete swings, rest for the remainder of the 4 minutes, complete cals, rest for the remainder of the 4 minutes, complete lunges, rest for the remainder of the 4 minutes, complete cals, rest for the remainder of the 4 minutes…push HARD on each movement to make this a good interval based workout

*start people at different movements as needed because of class size

*goal is to complete the movement in 3 minutes or less

Beginner: 26/18, 40/32 row cals, no weight on lunges, 25/18 bike cals

Intermediate: 35/26, 50/40 row cals, 30/21 bike cals

Advanced: 53/35

Sport: 70/53