1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 RDLs

8 Bent Over Rows

6 Push Press

*empty barbell

3) Lower Body Strength:

Main

Every 90 seconds for 9 minutes (6 sets):

2 Deadlift

—2 minutes rest/transition—

Auxiliary:

Alternating Every Minute on the Minute for 10 minutes (5 sets):

12 DB/KB Goblet Side Lunges (6 each leg)

12 Barbell Windshield Wipers

*deadlift is NOT touch n’ go, complete rep 1, drop, reset and complete rep 2, focus on a good set up position, brace, neutral spine, push through the floor, flex glutes to get full hip extension, should be heavy doubles

*keep both feet pointing straight ahead as you go into your side lunge, good push through your whole foot to get back to full standing position, alternate legs

*weight should be around 135/95 for barbell wipers, lower for normal scaling levels, keep your lower back glued to the ground as your raise your legs

4) Finisher:

For time:

70/56 Calorie Row

*MAX EFFORT, 4 minute cap

*have one group go while others cheer them on then the next group of more people in class than rowers

Beginner: 50/35 Calories

Intermediate: 60/48 Calories

Advanced/Sport: as is