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

Every 2 minutes for 10 minutes

30 Plate Hops

Lower Body Strength

5 Rounds

30sec Wall Sit

30sec KB Goblet Squats

1 minute rest

Upper Body Strength

Alt. EMOM 10

8 Push-ups

8 Ring Rows

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

*try to do a harder version than last time…band lower on rig or thinner band, move lower to the ground on ring rows

Conditioning

Every 2 minutes for 10 minutes

12 Calorie Bike

*very hard effort

Core Work

EMOM 5

30sec Weighted Plank

*leaves 30sec rest