0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-45:00 Transition to Workout

45:00-55:00 Workout

56:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Plate Bus Drivers

10 Plate Ground to Overhead

10 Plate Drags

20 Plate Hops

2) Flex Friday:

15 minute time block

6 sets

12 Alternating Double DB Curls (6 each arm)

12 Barbell Wrist Curls

12 Single KB Leg Raises (6 each arm)

*hold both DBs, alternate arms for 12 total, 6 each arm

*Barbell behind back for wrist curls

*on your back, hold KB in one arm above chest, complete 6 leg raises then switch arms, complete another 6 reps

3) Workout:

As Many Reps as Possible in 10 minutes:

25 Box Jumps @24/20”

50/32 Calorie Row/Ski

25 Box Jumps

50 Wall Balls @20/14

Max MB Box Step-overs with remaining time

*stagger start if needed because of class size

Pace: Aggressive: 6:00/60 Box Step-overs, Solid: 7:00/45 Box Step-overs, Limit: 8:00/30 Box Step-overs

Beginner: 16/12”, 40/32, 10/8

Scaled: 20/16”, 14/10

Rx: 24/20”, 20/14

4) COOL-DOWN