1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

6 Up Down to Jump over DB

8 Hanging Knee Raises

10 Single DB Curl to Press (5 each arm)

3) MetCon:

“15 Minutes of Fame”

15 minute time block:

Max Calorie Row/Bike

*Every 3 minutes starting at the 3-minute mark, complete:

10 Burpees

15 Toes to Bar

—3 minutes rest—

15 minute time block:

Max Distance Run

*Every 3 minutes starting at the 3-minute mark, complete:

15 Push-ups

20 Air Squats

*Pace: Tough to estimate with this format

Beginner: Lying Straight Leg Raises, Hands elevated or knee push-ups

Intermediate: Hanging Straight Leg Raises, Hands elevated or knee push-ups

Advanced: As is

Sport: As is