1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

6 Back Rack Lunges

6 RDLs

12 Lying Leg Raises

*empty barbell

3) Lower Body Strength:

Every 90 seconds for 7:30 (5 sets):

10 Barbell Back Rack Lunges (5 each leg)

--2min transition--

Every 90 seconds for 7:30 (5 sets):

10 Single Arm, Single Leg KB/DB RDLs (5 each leg)

4) MetCon:

Alternating Every 2 minutes for 8 minutes (4 sets each):

25/18 Calorie Bike

As Many Rounds and Reps as Possible in 2 minutes:

4 Ring Dips

6 Ring Rows

*complete the bike as fast as possible, rest for the remainder of the 2 minutes

*pick up where you left off each AMRAP

*split the class in half if needed because of class size, half start on the bike, half on the AMRAP

*Pace: Aggressive: 15 Rounds, Solid: 12 Rounds, Limit: 9 Rounds

Beginner: 20/14 Calorie Bike, 6 Bench Dips, 6 Barbell Bent Over Rows @45/35

Intermediate: Banded Ring Dips

Advanced: As is

Sport: Strict Ring Dips