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

56:00-71:00 Conditioning

71:00-75:00 Cool-down

Plyometrics/Balance

2 sets of 10 (5 each leg) of both movements

Linear Band Lunges (VIDEO)

Lateral Band Lunges (VIDEO)

2 sets of 10 (5 each leg)

Split Jumps (VIDEO)

Lower Body Strength

10 minute block

Back Squat 5x8

*increase weight from last week

Upper Body Strength

10 minute block

Double DB Bench Press 5x8

Gorilla Rows 5x8 (4 each arm, VIDEO)

*increase weight from last week

Conditioning

Every 3 minutes for 15 minutes

20 Calorie Bike

*this is enough time for 2 people to share a bike