1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

30sec Weighted Plank

20sec Glute Bridges

10 Jump Squats

3) Lower Body Strength

18-minute time block:

Work to a 1-rep max on Back Squat

4) MetCon:

For Time:

40/30 Calorie Bike

20 Deadlift

40 Burpees

20 Deadlift

*Pace: Aggressive: 6:30, Solid: 7:30, Limit: 9:00

*stagger the start by 2 minutes to allow everyone to use the bike

Beginner: 30/21 Calorie Bike, 155/105, 30 Burpees

Intermediate: 225/155

Advanced/Sport: 275/185