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

10 Lunges

30sec Side Planks (15sec each side)

3) Conditioning:

Every 3 minutes for 18 minutes:

20/16 Calorie Row

*time for multiple people to complete the calories within the time frame, cheer your classmates on while you rest

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

12 Toes to Bar

12 Single DB Ground to Overhead

24 Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: Lying Straight Leg Raises, 25/15, 24 Line Hops

Intermediate: Hanging Straight Leg Raises, 35/20, 36 Single Unders

Advanced: 50/35

Sport: 70/50