0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-45:00 Workout

45:00-55:00 Auxiliary Strength

48:00-60:00 Cool-down

SPECIFIC WARM-UP:

250m/200m Row

5 reps of each movement

Workout:

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

*Pace Goal: enjoy some fitness :)

*start people on different stations as needed and rotate through

Auxiliary:

8 to 10-minute time block

4x12 Single DB Curls (6 each arm)

4x12 Single DB Tricep Kickbacks (6 each arm)