0:00-10:00

1) GENERAL WARM-UP:

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

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds:

9/7 Calorie Bike

13 Air Squats

13 Push-ups

*review the workout, then give them time to warm-up each movement

17:00-22:00

Explanation and Set-up for next section

22:00-50:00

3) MetCon:

“From the Grave”

Alt. AMRAP 5 for 20 minutes (2 sets of each):

9 Burpees + 13 Alt. DB Snatch

9/7 Bike Calories + 13 DB Sit-ups

—Cash-out—

31 Single DB Devil’s Squat Cleans

*for 5 minutes you do an AMRAP of burpees and snatches, then 5 minute AMRAP of calories and sit-ups, then 5 minute AMRAP of burpees and snatches, then 5 minute AMRAP of calories and sit-ups…pick up where you left off

*at the 20:00 mark you complete 31 Single DB Devil’s squat cleans for time

*3 scores: rounds + reps (burpees and snatches), rounds + reps (calories and sit-ups), time of completion for devil’s squat cleans

*Pace: Aggressive: 10 Total Rounds/9 Total Rounds/4:00, Solid: 8 Total Rounds/7 Total Rounds/5:00, Limit: 7 Total Rounds/6 Total Rounds/7:00

Beginner: Up Downs, 25/15, 7/5 calories

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50

50:00-60:00

5) COOL-DOWN