1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Banded Curls

10 Banded Tricep Extensions

10 DB Side Bends (5 each side)

3) Flex Friday:

Alternating Every Minute on the Minute for 15 minutes:

10 Double DB Alternating Curls (5 each arm)

10 Barbell Skull Crushers

10 V-ups

4) MetCon:

For Time:

50 Double KB Deadlift

400m Run

50 Toes to Bar

400m Run

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

*can also use DBs if needed because of class size, 50/35 would still be considered Advanced level

Beginner: 26/18, Lying Straight Leg Raises

Intermediate: 35/26, Hanging Straight Leg Raises

Advanced: 53/35

Sport: 70/53