1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10/8 Calorie Row/Bike

10 Plank Up Downs

10 Supermans

3) Conditioning:

15 minute time block:

1 min Max Calorie Row/Bike

30sec Rest/Transition

*alternate back and forth on row and bike until you accumulate 100/80 total calories

—with time remaining—

As Many Rounds and Reps as Possible:

10 Deadbugs

20 KB Side Bends (20 each side)

4) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

5 Single Arm KB Swings

5 Single KB Hang Cleans

5 Single KB Front Rack Squats

*do full round with one arm, alternate arms each round

*Pace: Aggressive: 14 Rounds, Solid: 12 Rounds, Limit: 10 Rounds

Beginner: 26/18

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53