1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

100m jog

10/8 x Calorie Row

8/6 x Calorie Bike

3) Conditioning:

4 Rounds

4 minutes of easy to moderate pace cardio (Run, Row, Bike)

1 minute rest

*you can switch what you choose each round or for some rounds

4) MetCon:

Alternating Every 2 minutes for 8 minutes (2 sets each):

Max Rope Climbs

Max Distance DB Drag Bear Crawl

*mark off 20’ sections

*start people at different movements if needed because of class size

Beginner: 10 x Sit-ups + 10 x Ring Rows for 2 minutes, 25/15

Intermediate: Half or 3/4 Rope Climbs, 35/20

Advanced: 50/35

Sport: 70/50