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

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

20:00-32:00 Cardio +Core

32:00-40:00 Transition to Auxiliary Strength

40:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Hamstring Stretch

Lying Quad Stretch

Pigeon Stretch

Child’s Pose

Specific Warm-up

1 Round

20 Russian Twists (10 each way)

10/8 Calorie Row

10/7 Calorie Bike

Cardio + Core

Alt Every 2 minutes for 12 minutes

40 Russian Twists (20 each way)

30/24 Calorie Row

20/14 Calorie Bike

FOCUS:

• High intensity, interval fitness to improve your engine (ability to sustain a higher intensity longer)

• Core strength endurance, use a challenging weight with a plate, MB, DB or KB

EQUIPMENT CONSIDERATIONS:

• You can start people on different stations and rotate through, you will do each station twice

• If you don’t have enough of one machine, you can take one out which would make it so you do 3 sets of each movement or add Ski as a 25/20 option

Auxiliary Strength:

Alt. EMOM 15

6 RDLs

8 KB Chops (4 each side, VIDEO)

12 Single Arm, Single Leg V-ups (6 each side)

FOCUS:

• Accessory Work for Deadlift

• Focus on quality reps, slow and controlled

JACKEDuary Day 1

Barbell Back Rack Step-ups 4x10 (5 each leg)