0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

20 x Jumping Jacks

20 x Mountain Climbers

20 x Shoulder Taps

20 x Flutter Kicks

15:00-20:00

Explanation and Set-up for next section

20:00-44:00

“Cardio is Hardio”

Alternating Every Minute on the Minute for 24 minutes:

Max Calorie Row in 40 seconds

Max Calorie Bottom Half Burpees in 40 seconds (VIDEO)

Max Calorie Bike in 40 seconds

Max Sprawls in 40 seconds (VIDEO)

Max MB Ground to Over Shoulder in 40 seconds

Rest

*start at different stations and rotate as listed above, everyone will rest at the same time

Scaled: 35/20

Rx: 50/35

Rx+ 70/50

44:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Foam Roll and Stretch in that order