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 Row or Bike

10 x Up Downs

3) Conditioning/Core:

3 Rounds:

2 minutes moderate pace row or bike

1 minute rest

Core: 30 seconds of work/30 seconds of rest x 3 sets

Round 1: Scissor Kicks, Round 2: Flutter Kicks, Round 3: Lying Straight Leg Raises

*start some on row/bike and some on core if needed because of class size, the last 30 seconds of the core rest is also your time to switch to bike/row

4) MetCon:

As Many Rounds and Reps as Possible in 7 minutes:

25 x Double Unders

10 x Single Arm KB Hang Snatch

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: Line Hops, DB Snatch or 26/18 KB

Intermediate: Single Unders, 35/26

Advanced: 53/35

Sport: 70/53