• 3 Groups of 4 at each mini circuit #1,2,3) (#4 everyone does at end of class together) Do two sets of 1:20 On: 15seconds off for each mini-circuit cycling between exercises (1A, 1B, 1C, 1A, 1B, 1C) (Set clock to 6x80:15) (9:15 total before switching circuits) 1min rest between circuits. 29:45 total circuit time, then everyone go to #4.*

1. Old School
A. Jumping Jacks
B. 10 fast feet to Sprawl (over and over)
C. Plank Up Downs on Mat (Stiff Arm down to elbows)

2. New School
A. KB Snatch (Or DB Snatch)
B. KB Goblet Grip Cossack Squat (Or Static Hip Pry Squat)
C. KB Through the leg reverse lunge (Tactical Lunge)

3. Burn Baby Burn
A. Side Plank Leg Lifts
B. TRX Knee Tucks
C. Side Crunch Knee to Elbow on knees or straight leg in plank

EVERYONE TOGETHER AT END:
4. Disco Inferno: Start 2 people per machine (use all 6) to spread out, cycle at will, it will move fast. Rest and get out of line when needed.
A. CURVE MAX SPEED (No more than 15seconds)
B. ROW MAX WATTS (No more than 10 Strokes)
C. SKI MAX WATTS (No More than 10 Strokes)

Full class 40min.