0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Conditioning

43:00-55:00 Conditioning

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

10 Iron Crosses

10 Banded Lateral Walks

10 Banded Squats

—then—

Warm-up to Back Squat starting weight

3) Lower Body Strength:

15 minute time block:

Back Squat

2 x 6

1 x 10

2 x 4

*recommended %

2 x 6 @75, 77.5%

1 x 10 @65%

2 x 4 @80%, 85%

4) MetCon:

Alternating Every 2 minutes for 12 minutes (3 sets each):

30/21 Calorie Bike

As Many Rounds and Reps as Possible in 2 minutes:

4 Ring Dips

6 Ring Rows

*complete the bike as fast as possible, rest for the remainder of the 2 minutes

*pick up where you left off each AMRAP

*split the class in half if needed because of class size, half start on the bike, half on the AMRAP

*the bike should be done in 1:40 or under, adjust calories as needed

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 6 Rounds

Level 1: 20/14 Calorie Bike, 6 Bench Dips, 6 Barbell Bent Over Rows @45/35

Level 2: 25/18 Cals, Banded Ring Dips

Level 3: As is

55:00-60:00

5) COOL-DOWN