1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10/8 x Calorie Bike

10/8 x Calorie Row

10 x Double DB Curl to Press

3) MetCon:

Partner For Time:

100/80 x Calorie Bike/Row

100 x Alternating DB Snatch

100 x Pull-ups

100 x Single DB Hang Clean & Jerks

100 x Toes to Bar

100/80 x Calorie Bike/Row

*split reps/calories as needed

*start some teams on row and some on bike if needed because of class size, if they rowed first they bike at the end, if the biked first they row at the end

*Pace: Aggressive: 28:00, Solid: 31:00, Limit: 35:00

Beginner: 80/60 cals, 80 reps on everything, 25/15, Ring Rows, Sit-ups

Intermediate: 35/20, Jumping/Banded Pull-ups, Hanging Straight Leg Raises

Advanced: 50/35

Sport: 70/50