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
Lateral Band Lunges (VIDEO)
2 sets of 10 (5 each leg)
Skater Hops (VIDEO)
Lower Body Strength
10 minute block
Back Squat 6x3
*increase weight from last week
Upper Body Strength
10 minute block
Double DB Bench Press 6x3
Inverted Rows 6x8 (VIDEO)
*increase weight from last week
Conditioning
Every 3 minutes for 15 minutes
15 Calorie Row
10 Burpees
*this is enough time for 2 people to share a rower