1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10/8 calorie Bike/Row

10 x Plate Drags

10 x Plate Lunges

3) Finisher:

Dirty 30: “Cardio Skillz”

Alternating Every Minute on the Minute for 14 minutes:

40sec x Max Calorie Row

20sec x Max Calorie Bike

—2 minutes rest/transition—

As Many Rounds and Reps as Possible in 14 minutes:

30 x Double Unders

15 x Toes to Bar

10 x Alt. Pistols

Pace: Aggressive: 175/140 total cals/6 Rounds, Solid: 140/110 total cals/5 Rounds, Limit: 110/90 total cals/4 Rounds

Beginner: Line Hops, Lying Straight Leg Raises, Lunges, Inchworms

Intermediate: Single Unders, Hanging Straight Leg Raises, DB Lunges, 45 degree wall walks

Advanced/Sport: as is