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:

2 Rounds:

3 minutes easy to moderate pace row or bike

1 minute rest

Core: 30 seconds of work/30 seconds of rest x 4 sets

Round 1: Scissor Kicks, Round 2: Flutter Kicks, Round 3: Lying Straight Leg Raises, Round 4: Plank

*start people on different stations if needed because of class size

4) MetCon:

Every Minute on the Minute for 9 minutes:

10 x Russian Twists (5 each way)

8 x Plate Ground to Overhead

Max Plate Drags until the 45 second mark (leaves 15 seconds rest, VIDEO)

*goal to finish the twists and ground to overhead in around 20-25 seconds and get around 10-15 plate drags each round

*steady movement, but shouldn’t cause any soreness for 23.3

Beginner: 15/10

Intermediate: 25/15

Advanced: 35/25

Sport: 45/35