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

10/8 Calorie Bike

10 Sit-ups

10 Lunges

4) MetCon:

Dirty 30: “Triple the Fun”

As Many Rounds and Reps as Possible in 8 minutes:

20/16 Calorie Row

10 Single DB Devil’s Press

—2 minutes rest—

As Many Rounds and Reps as Possible in 8 minutes:

15/11 Calorie Bike

20 Single KB Hang Snatches

—2 minutes rest—

As Many Rounds and Reps as Possible in 10 minutes:

20 Single KB Lunges

60 Double Unders

Pace: Aggressive: 3.5/3.5/5.5 Rounds, Solid: 3/3/5 Rounds, Limit: 2.5/2.5/4.5 Rounds

*start people at row or bike, switch after the rest, then all do the 10min AMRAP as the last thing

Beginner: 15/12 Row, Burpees, 10/7 Bike, DB Snatch, 25/15, Line Hops

Intermediate: 35/20, 35/26, Single Unders

Advanced: 50/35, 53/35

Sport: 70/50, 70/53