0:00-10:00 General Warm-up

10:00-20:00 Plyometrics

20:00-25:00 Transition to Lower Body Strength

25:00-35:00 Lower Body Strength

35:00-40:00 Transition to Upper Body Strength

40:00-50:00 Upper Body Strength

55:00-60:00 Transition to Conditioning

60:00-70:00 Conditioning

70:00-75:00 Core Work

Plyometrics

Alt. EMOM 10

5 Box Drops

5 Box Jumps

*partner girls up and share a box, there is time for both to go within the minute

Lower Body Strength

5 Rounds

30sec Wall Sit

30sec Max Air Squats

1 minute rest

Upper Body Strength

Alt. EMOM 10

12 Push-ups

12 Ring Rows

*band supported push-ups if needed to ensure good technique and full range of motion

Conditioning

2 Rounds

2 minutes Easy Pace Bike

1 minute Moderate Pace Bike

1 minute Hard Pace Bike

1 minute rest

Core Work

EMOM 5

30sec Plank

*leaves 30sec rest