0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

20sec Glute Bridge Hold

10 KB/DB Goblet Squats

10/8 Calorie Row

Lower Body Strength

12 minute time block:

5 sets of Complex: 3 Front Squats + 8 Single KB/DB Goblet Squats

*controlled reps for all movements, time under tension helps with increasing muscle size and muscular endurance

*start around 75% on front squat and build, reps dropped on both movements from last week, increase weight…next week and for the remainder of the cycle will be back squat

Workout:

3 Rounds For Time:

10 Bar Muscle-ups

30/24 Calorie Row

30 Wall Balls @20/14

*Pace Goal: 12:00-14:00

*utilize ski and bike if needed because of class size and use a different machine each round