1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

2 Rounds

10 x Single Arm DB Front Raises (5 each arm)

10 x Single Arm DB Reverse Flys (5 each arm)

10 x Single Arm DB/KB Side Bends (5 each arm)

3) Flex Friday:

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

8 x Single Arm DB Front Raises (4 each arm)

8 x Single Arm DB Reverse Flys (4 each arm)

8 x Single Arm DB/KB Side Bends (5 each arm)

*start on different movements if needed because of class size

4) MetCon:

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

45 seconds x Wall Balls (leaves 15 seconds rest/transition)

45 seconds x Russian KB Swings (leaves 15 seconds rest/transition)

45 seconds x V-ups (leaves 15 seconds rest/transition)

*score is total reps: wall balls + swings + V-ups

*Pace: Aggressive: 200, Solid: 180, Limit: 160

Beginner: 10/8, 26/18, Sit-ups

Intermediate: 14/10, 35/26, Single arm/single leg

Advanced: 20/14, 53/35

Sport: 25/20, 70/53