0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Fitness Friday

20:00-35:00 Fitness Friday

35:00-45:00 Transition to Full Body Strength

45:00-55:00 Full Body Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Scorpions

Lying Glute Stretch

Glute Bridges

Down Dog with Calf Stretch

Standing Groin Stretch

Inverted Toe Touches

Specific Warm-up

2-3 Rounds

10 seconds easy effort

10 seconds moderate effort

10 seconds hard effort

1 minute rest

Fitness Friday

Every 3 minutes for 15 minutes

30 second MAX EFFORT Bike

*score is calories

FOCUS:

• Top end fitness

• If you push hard enough you should want every second of the 2:30 rest

• This leaves plenty of time to share bikes…even if you have enough bikes it might be good to split the group in half so they can cheer for each other every round

• Should be time for extra rest before doing the strength

Full Body Strength:

Complex: 5 sets

6 Bent Over Rows + 6 Push Press + 12 Back Rack Step-ups

FOCUS:

• Use the same weight for all movements

• You can rack the weight after your push press so you can pick up the barbell on your back for step-ups

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Every 2 minutes for 10 minutes