0:00-10:00 General Warm-up

10:00-15:00 Plyometrics

15:00-22:00 Transition to Lower Body Strength

22:00-32:00 Lower Body Strength

32:00-39:00 Transition to Upper Body Strength

39:00-49:00 Upper Body Strength

49:00-56:00 Transition to Conditioning

56:00-66:00 Conditioning

66:00-70:00 Transition to Finisher

70:00-75:00 Finisher

Plyometrics

5 sets

30 seconds Jump Rope

30 seconds Rest

Lower Body Strength

10 minute block

Back Squat 5x12

*very light weight since its been a few weeks, we will slowly go down in reps over the weeks so they can slowly increase their weight

Upper Body Strength

10 minute block

Double DB Bench Press 5x12

Gorilla Rows 5x12 (6 each arm, VIDEO)

Conditioning

5 Rounds

30 seconds Max Calorie Bike

30 seconds AbMat Sit-ups

1 minute rest

*you can have up to 4 people use one bike, one would start on the bike, one would start on the sit-ups, switch after 30 seconds, the other two would start resting, switch after the minute

Finisher:

Partner For Time

30 Burpees

40 Air Squats

*one person working, one person resting, split reps as needed, 30 total burpees (15 each), 40 total squats (20 each)

*would recommend doing 5 reps back and forth on burpees and 10 reps back and forth on squats