0:00-15:00 General Warm-up

15:00-20:00 Transition to Conditioning

20:00-35:00 Conditioning

35:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

250m Row

250m Ski

10 Calorie Bike

Conditioning Post-Test:

2,000m Row

*have some fun, beat your time from week 1, cheer on your classmates

Workout:

4 Rounds For Time:

30 Russian KB Swings @53/35

30 V-ups

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

*push to go unbroken on the swings, no more than 3 sets on the v-ups

Beginner: 26/18, Sit-ups

Scaled: 35/26, Single arm/single leg v-ups