Recommended Warm Up (10 Minutes):

400m Run

Wrist Stretch

Twisted Cross Stretch

Spiderman Stretch


Every 2 Minutes for 20 Minutes:

18/15 Calorie Row

5 Push Press (185/125#)


*Take the bar from the floor.  The push press should be moderately heavy.  The rowing should be done before the minute mark or scale the number of calories.  If you have a larger class, go 2 people per rower and have one person stagger by 1 minute.  Rotate on the rower at the :50 of each minute if you are sharing rowers.


Every Minute for 10 Minutes:

3 Front Squats @ 70% of 1RM


*These should be smooth and feel strong!  Do them with some speed!  Don’t go too heavy here or this will be very excessive!

Skill Work