0:00-18:00 General Warm-up

18:00-22:00 Transition to Strength

22:00-37:00 Strength

37:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20 Jumping Jacks

20 Mountain Climbers

10 Lunge and Rotate

10 Wall Facing Squats

—then—

3 Rounds

10 Plate Bus Drivers

10 Plate Ground to Overhead

20 Plate Hops

20 Russian Twists

2) Flex Friday:

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

12 Alternating Double DB Curls (6 each arm)

12 Barbell Wrist Curls

12 Double KB Leg Raises (6 each arm)

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

*Barbell behind back for wrist curls

3) Finisher:

As Many Reps as Possible in 10 minutes:

25 Box Jumps

50/40 Calorie Row

25 Box Jumps

50 Wall Balls

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

Level 1: 16/12”, 40/32, 10/8

Level 2: 20/16”, 14/10

Level 3: 24/20”, 20/14

4) COOL-DOWN