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

30sec Plank

30sec Wall Sit

3) Conditioning/Core:

4 Rounds:

40sec Max Row + 40sec Supermans

40sec Rest

40sec Max Bike + 40sec Hollow Rocks

40sec Rest

4) MetCon:

5 Rounds For Time:

6 Power Cleans

12 Toes to Bar

*Pace: Aggressive: 7:30, Solid: 8:30, Limit: 10:00

Beginner: 115/75, Lying Straight Leg Raises

Intermediate: 155/105, Hanging Straight Leg Raises

Advanced: 165/115

Sport: 185/125