0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy System

20:00-35:00 Energy System

35:00-45:00 Transition to Conditioning

45:00-55:00 Conditioning

55:00-60:00 Cool-down

WARM-UP:

3 Rounds:

10/8 Calorie Bike

10 Plank Up Downs

10 Air Squats

Energy System:

5 Rounds

30sec Bike

30sec Rest

30sec Plank

30sec Rest

30sec Wall Sit

30sec Rest

*start people on different stations and rotate through if needed because of class size

Workout:

AMREP 10:

2 MB Up and Overs

2 MB Slams

2 MB Box Step-overs

4 MB Up and Overs

4 MB Slams

4 MB Box Step-overs

6,8,10…etc.

*Pace: Aggressive: 126 Total Reps, Solid: 102 Total Reps, Limit: 90 Total Reps

*getting through 10 reps of each movement is 90 total reps

Level 1: 25/15, 16/12”

Level 2: 35/20, 20/16”

Level 3: 50/35, 24/20”