Thursday

Warm-up
Mobilize/Activate/Get Hot
P1. 30-second Bike
P2. Active Samson
(switch)
P1. 45-second Bike
P2. Active Spiderman
(switch)
P1. 60-second Bike
P2. Down Dog to Up Dog
(switch)

SPECIFIC WARM-UP
Bike
P1. 1:00 Test (check calories)
P2. 1:00 Test (check calories)

Practice Rounds – practice the transition between P1 and P2
2 Rounds:
P1. 20-second sprint
P2. 20-second sprint

Metcon (Calories)
FItness & Performance
A.
For Calories:
In 20 Minutes accumulate Max Calories on the Bike:
Minute 1: Partner 1
Minute 2: Partner 2

Score = Total Calories Accumulated

B.
Tabata "Midline"
20-seconds of work / 10-seconds of rest for 4 intervals:
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank

Metcon
Stretch (3:00)
1:00 Wrist Stretch
1:00 Forearm Smash (lacrosse ball)
1:00 Straddle Stretch

BEYOND THE 60 **
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Run (or Row/Bike)
35 minutes at a recovery pace (conversational)