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:

Alt. Every 2 minutes for 18 minutes (3 sets each)

200m Run

20/16 Calorie Row

15/11 Calorie Bike

FOCUS:

• Negative rest intervals (rest is less than time of the work)

OPEN TIME OPTION:

• N/A

CONTROLLED TIME OPTION:

• N/A

EQUIPMENT CONSIDERATIONS:

• Start on different modalities if needed

• If you don’t have enough bikes replace it with a 1 minute wall sit

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 DB Complex on each arm

4 Single Arm DB Bent Over Row

4 Single Arm DB Strict Press

4 Single Arm DB Overhead Lunge (all one leg)

*must complete without putting DB down

GO BEYOND Accessory Work

“Flex Friday”

Alt. DB Curls 4x12 (6 each arm)

Tricep Kickbacks 4x12 (6 each arm)