1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

2 Rounds

6 x Single DB Lateral Raise (each arm)

6 x Single DB Curls (each arm)

30 seconds x Side Plank (15 seconds each side)

3) Flex Friday:

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

6 x Single Arm DB Lateral Raises (each arm)

6 x Single Arm DB Curls (each arm)

3 x DB Sit-ups (VIDEO)

*start on different movements if needed because of class size

4) MetCon:

Every Minute on the Minute for 10 minutes:

10 x Single DB Lunges

Max Double Under until the 40 second mark (leaves 20 seconds rest)

*score is total reps: lunges + dubs

*Pace: Aggressive: 400, Solid: 340, Limit: 250

Beginner: 25/15, line or plate hops

Intermediate: 35/20, single unders

Advanced: 50/35

Sport: 70/53