1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

250m/200m Row

10 x Bottom Half Burpees (VIDEO)

3) Conditioning:

4 Rounds

40 seconds x Double Leg Glute Bridge Hold

20 seconds transition

40 seconds x Front Plank

20 seconds transition

40 seconds x Max Calorie Row

1:20 seconds rest

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

*the goal is to pre-fatigue the legs and core before the row, you could stagger the start so they can still go in this order, but that can be tricky, might need two clocks going

4) MetCon:

5 Rounds For Time:

10 x Snatch

30 x Double Unders

1 x Rope Climb

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

Beginner: 45/35, Plate or line hops, 12 x Ring Rows

Intermediate: 75/55, 40 single unders, 2 x Rope pulls

Advanced: 95/65

Sport: 115/75, legless