1) GENERAL WARM-UP:

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

2) Specific Warm-up:

10 Single DB Curl to Press (5 each arm)

20 Flutter Kicks

3) Flex Friday:

12 minute time block:

10 Double DB Curls

10 Dips

9 Double DB Curls

9 Dips

…8,7,6,5,4,3,2,1

*increase weight as you can as the reps are dropping on curls

*find the hardest version of dips you can do for each rep number (strict ring, kipping ring, banded ring, bench/box)

*do each rep number of curls and dips back to back then rest as needed, this is about strength, it is NOT a for time focus

4) MetCon:

3 Rounds

2 minute time block:

20/16 Calorie Row

Max Toes to Bar with remaining time

—2 minutes rest between rounds—

*split group in half and start half on rest and half on the work if needed because of class size

*row should take no longer than 1:15, adjust cals accordingly

*go for big sets on toes to bar

*score is total toes to bar

*Pace: Aggressive: 60 reps, Solid: 50 reps, Limit: 40 reps

Beginner: 15/12 Cals, Lying Straight Leg Raises

Intermediate: Hanging Straight Leg Raises

Advanced/Sport: as is