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

10 Plank Up Downs

10 Air Squats

3) Conditioning:

5 Rounds

30sec Bike

30sec Rest

30sec Plank

30sec Rest

30sec Wall Sit

30sec Rest

*start people on different stations and rotate through if needed because of class size

4) MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

22 Single KB Hang Cleans

11 Burpees

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

Beginner: 26/18

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53, KB cleans must be unbroken