0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-45:00 Transition to Finisher

45:00-55:00 Finisher

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Arm Circles Forward

10 Arm Circles Backward

10 Arm Circles side to side

30sec Top of Push-up Hold

10 Ring Rows

--then--

5 sets of 1 Bench Press to warm-up to 60%

2) Upper Body Strength

Every 3 for 12 minutes (4 sets):

10 Bench Press @60-67.5%

12 Push-ups

14 Single DB Rows (7 each side)

—1 minute transition—

Upper Body Auxiliary:

Alternating Every Minute on the Minute for 8 minutes (4 sets each):

16 Single DB Front Raise (8 each side)

16 Single DB Reverse Flys (8 each side)

3) Finisher:

2 sets:

500m Row

Set 1: about 80% effort

Set 2: MAX EFFORT

*partner up if needed because of class size, partner 1 does set 1 then partner 2, partner 1 does set 2 then partner 2

*have some fun, cheer on your classmates, EMPTY. IT. OUT.

4) COOL-DOWN