0:00-18:00 General Warm-up

18:00-22:00 Transition to Strength

22:00-46:00 Strength

46:00-51:00 Transition to Workout

51:00-55:00 Finisher

56:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Pigeon Stretch

20sec Child’s Pose

5 Infant Squats

—then—

3 Rounds

20 Scissors

20 Line Hops

5 Tempo Air Squats (53X…5-seconds down, 3-second pause, full speed back up)

--then--

5 sets of 1 Tempo Pause Back Squats to warm-up to 60%

2) Lower Body Strength:

Main:

Every 2 minutes for 10 minutes (5 sets):

3 Tempo Pause Back Squats (53X) @60% and build

*53X = 5-second lowering, 3-second pause at the bottom, EXPLODE back up

—2 minutes transition—

Lower Body Auxiliary:

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

12 RDLs

30sec Double Leg Glute Bridge

30sec Plate Hold

3) Finisher:

For Time:

30 x Sit-ups

25/20 x Push-ups

20/14 Calorie Bike

Pace: Aggressive: 2:30, Solid: 3:00, Limit: 4:00

*stagger the start if needed because of class size

Level 1: 14/10, Knees or hands elevated

Level 2: Knees or hands elevated

Level 3: as is

4) COOL-DOWN