1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Single DB Curl to Press

10 Single KB RDLs

10 Lateral Hops over DB or KB

3) Full Body Strength:

Every 3 minutes for 12 minutes (4 sets):

10 Double DB Lateral Raises

12 Double DB Curls

14 Double KB Deadlifts

*waterfall format if needed because of class size

4) MetCon:

As Many Rounds and Reps as Possible in 6 minutes:

15/12 Calorie Row

10 Burpees over Rower

—2 minutes rest—

As Many Rounds and Reps as Possible in 6 minutes:

10/7 Calorie Bike

10 Russian KB Swings

*Pace: Aggressive: 4/5 Rounds, Solid: 3.5/4.5 Rounds, Limit: 3/4 Rounds

Beginner: Up Downs, 26/18

Intermediate: Regular Burpees, 35/26

Advanced: 53/35

Sport: 70/53