0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-38:00 Energy Systems

38:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds

10/8 Calories

30sec Front Plank

10 Ring Rows

Energy Systems:

18-minute time block:

“Minute to Win it”

*teams of 2-4

*Each team member must do Row and Bike 2 x 1 minute FULL SEND…total calories “wins”…but everyone wins with this format

*18 minutes for everyone to complete all 4 rounds (2 on row, 2 on bike), each person goes once then rest as needed before going again, but should be able to go right into it since you will go one minute then get rest while your other team members are going

*fun way to do some interval work with your classmates

Workout:

AMRAP 10:

20 Plate Hops

20 Plate Ground to Overhead

20 AbMat Sit-ups

*Pace Goal: 4-5 Rounds

*Breathe, move, enjoy fitness

Beginner: 15/10 (or 10 if you don’t have 15s)

Scaled: 25/15 (or 25/10 if you don’t have 15s)

Rx: 35/25 (or 45/25 if you don’t have 35s)