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1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10/8 x Cal Row or Bike

3) “Terrible Tuesday” Conditioning:

Every 2 minutes for 6 minutes (3 sets)::

16/13 x Calorie Row (Fitness: 13/10, Sport: 20/16)

*partner up if needed, both people go within the 2 minutes

—1 minute rest/transition—

Every 2 minutes for 6 minutes (3 sets)::

12/9 x Calorie Assault Bike (Fitness: 9/7, Sport: 16/11)

*partner up if needed, both people go within the 2 minutes

*start groups at different stations if needed

4) MetCon:

AMRAP 13:

10 x Pull-ups (Fitness: Jumping, Sport: Strict)

10 x Burpees (Fitness: Sprawls if needed)

100m Run (should take no more than 1:00, scale accordingly)