1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Air Squats

10 x Push-ups

10 x Ring Rows

3) Upper Body Strength:

Every 2 minutes for 12 minutes (6 sets):

Single Arm DB Floor Press x 6 each arm

Single Arm Renegade Rows x 6 each arm (VIDEO)

*enough time for two people to get through in the time, share DBs if needed

4) MetCon:

As Many Rounds and Reps as Possible in 5 minutes:

15 x Push-ups

10/8 x Calorie Bike

—2:30 rest—

As Many Rounds and Reps as Possible in 5 minutes:

15 x Pull-ups

100m Run

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

*Pace: Aggressive: 5 Rounds each, Solid: 4 Rounds each, Limit: 3 Rounds each

Beginner: knees or hands elevated push-ups, 8/6 x calorie bike, ring rows

Intermediate: knees or hands elevated push-ups, jumping/banded pull-ups

Advanced: as is

Sport: diamond push-ups, chest to bar