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

15:00-20:00 Transition to Tabata Challenge

20:00-39:00 Tabata Challenge

39:00-45:00 Transition to Bike Challenge

45:00-55:00 Bike Challenge

55:00-60:00 Cool-down

General Warm-up

3 rounds

Inchworms

Infant Squats

Plank Up Downs

Prone YTWs

Specific Warm-up

2 Rounds

8 Push-ups

8 Pull-ups

8 Air Squats

8 AbMat Sit-ups

Tabata Challenge

Push-ups

Pull-ups

Air Squats

AbMat Sit-ups

*20sec of work/10sec of rest, do 8 rounds of the same movement, then rest 1 minute in between movements

FOCUS:

• Retest from 11/14

MEMBER SPECIFIC:

• Knees or hands elevated push-ups as needed

• Jumping or banded pull-ups as needed

Bike Challenge:

50/35 Calories For Time

PACE GOAL: 2:00-4:00

FOCUS:

• Full send fitness, retest from 11/14

• Have some fun with this, make it an awesome atmosphere of everyone cheering each other on

EQUIPMENT CONSIDERATIONS:

• Time has been allotted for up to 3 people to share a bike

BEGINNER: 40/28 Calorie Bike

GO BEYOND Accessory Work

50 Alternating DB Curls (25 each arm)