1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10/8 x Calorie Row

10 x Air Squats

10 x AbMat Sit-ups

3) “Terrible Tuesday” Conditioning:

Every Minute on the Minute for 16 minutes (4 sets each):

40 seconds x Wall Sit

40 seconds x Front Plank

40 seconds x Max Calorie Row

Rest

*start people at different stations as needed because of class size, everyone does the 1 minute rest at the same time

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

150m Run (should take under 1 minute, scale accordingly)

Complex: 3 x Deadlift + 2 x Hang Power Clean + 1 x Hang Squat Clean @Fitness 115/75, Performance: 135/95, Sport: 155/105, Sport+: 185/125

*Pace: Aggressive: 1:20/Round (7+ total rounds), Solid: 1:35/Round (6 total rounds), Limit: 1:50/Round (5 total rounds)