0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Conditioning
20:00-38:00 Conditioning
38:00-45:00 Transition to Auxiliary Strength
45:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Lunge and Rotate
PVC Good Mornings
Standing Groin Stretch
Specific Warm-up:
2 Rounds
100m Run
10/8 Calorie Row
10/8 Calorie Bike
*easy/moderate round 1, hard pace round 2
Conditioning:
3 Rounds
400m Run
30/24 Calorie Row
20/15 Calorie Bike
--1 minute rest between rounds--
FOCUS:
Negative rest intervals (rest is less than time of the work)
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
Every 6 minutes for 18 minutes
EQUIPMENT CONSIDERATIONS:
Stagger the start if needed to share equipment
If you don’t have enough bikes then take it out, controlled: every 5 minutes for 15 minutes
MEMBER SPECIFIC:
Run and Row should be 2:00 or less
Bike should be 1:00 or less
Auxiliary Strength:
10-minute time block:
Work to Heavy KB Complex on each arm
3 Single Arm KB Swings
3 Single Arm Push Press
3 Single Arm Front Squats
*must complete without putting KB down
GO BEYOND Accessory Work
30-20-10
Supermans
Dead Bugs