0:00-10:00 General Warm-up

10:00-15:00 Plyometrics

15:00-22:00 Transition to Lower Body Strength

22:00-32:00 Lower Body Strength

32:00-39:00 Transition to Upper Body Strength

39:00-49:00 Upper Body Strength

49:00-56:00 Transition to Conditioning

56:00-71:00 Conditioning

71:00-75:00 Cool-down

Plyometrics/Balance

5 sets of 5

Box Jumps (single jumps, step down)

4 sets of 5 each Leg

Single Leg Jumps onto Plate

Lower Body Strength

10 minute block

Double DB Lunges 5x10 (5 each leg)

*reps decreased, increase weight

Upper Body Strength

Double DB Bench Press 5x6

Ring Rows 5x10

*reps decreased on bench press, increase weight

Conditioning

3 Rounds

15/11 Calorie Row

15 Lying Leg Raises

30 Mountain Climbers

30 Flutter Kicks

—2 minutes rest between rounds—