1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10/8 x Calorie Bike

20 x Hollow Flutter Kicks

3) Conditioning/Core:

Every Minute on the Minute for 3 minutes:

10 seconds to reach max RPM on bike

*2-3 can get through in the minute if needed because of class size

—1 minute rest/transition—

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

30 seconds on Bike @65-70% of max RPM reach from above

30 seconds x Weighted Plank (Beginner: no weight x 20 seconds, Intermediate: no weight)

4) MetCon:

As Many Rounds and Reps as Possible in 13 minutes:

20 x Single DB Hang Clean & Jerks

40’ x Single DB Lunges

120’ x Shuttle Run (6 x 20’)

*mark off 20’

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35