0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Cardio + Core

20:00-36:00 Cardio + Core

36:00-45:00 Transition to Auxiliary Strength

45:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Banded Lat Stretch

Banded Pass Throughs

Band Pull Aparts

Banded Good Mornings

Banded Overhead Squats

Specific Warm-up

2-3 Rounds

5 Frog Jumps

10 Shoulder Taps

10 Russian Twists (5 each way)

10 Plate Hops

Cardio + Core

Every 4 minutes for 16 minutes

10 Frog Jumps (VIDEO)

20 Shoulder Taps (VIDEO)

30 Plate Russian Twists (15 each way)

40 Plate Hops

SCORE: time for each round

Auxiliary Strength:

Alt. EMOM 10

8 Double KB Deadlift

30 seconds Flutter Kicks

FOCUS:

• Last week we did 10 Double KB Deadlift, increase weight

March Madness