0:00-7:00

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

10 x Lunges

10 x Sit-ups

3) MetCon: Dirty 30:

Partner 16 Rounds for reps:

50 seconds x Max MB Lunges (hold anywhere)

40 seconds x Max Calorie Row

30 seconds x Max MB Sit-ups

*I would set the interval clock for 16 rounds of 2 minutes

*alternate full rounds with partner, 32 total minutes of interval based training, 2 minutes of work, 2 minutes of rest

*score is total reps: lunges + calories + sit-ups

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

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

Beginner: 10/8

Intermediate: 14/10

Advanced: 20/14

Sport: 25/20