0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Workout

43:00-55:00 Workout

50:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds

10/8 Calories (one machine each round)

10 Band Pull Aparts

20 Shoulder Taps

Strength

15-minute time block

5 sets of Complex: 6 Barbell RDLs + 4 Barbell Bent Over Rows

5 sets of 8 Barbell Curls

Workout:

For Reps

2 minute Max Row

2 minute Max Push-ups

2 minute Max Ski

2 minute Max Push-ups

2 minute Max Bike

2 minute Max Push-ups

*start people on different machines and rotate through…everyone on a machine at the same time and everyone on push-ups at the same time, this makes transition on/off machines easier