MVMT PREP - DID YOU BRING YOUR LEG WARMERS?
30s ON : 30s ON ;)
A) Ankle Banded Jumping Jacks
B) Ankle Banded Sprawls
C) Ankle Banded (wide stance) Shoulder Taps
D) Ankle Banded 180 degree Axis Crawls
REPEAT X 4

8 mins

ATH BENCH MARKING PREP
Set up SKI / ROW / RUN on one side / one end of gym.
FIREDRILL : 20s ON : 08 transition 2X at each machine

SKI arms only / Full ski
ROW Arms only / Full row (*FAST TRANSITIONS BETWEEN STATIONS)
CURVE skateboarders L/R
4mins

BENCH MARK : MAX WATT & SPEED
15s ON : 20s OFF 2 X Thru - get your 55s REST
ROW
SKI
CURVE
4mins

TAP OUT
Divide class, TEAM 1 on Conditioning Side, TEAM 2 on Exercise Side. Stay on your side until A, B, & C have been completed. Then Switch

Conditioning Stations
A) SKI
B) ROW
C) RUN
3 mins ON : 1 min OFF/Transition
Goal Total Distance : 2400m (400m per person, per station)

2 mins to SWITCH Sides

Exercise Stations
A) Deficit KB GOB SQ (3 stacks of 3 45lbs plates, KB's in middle)
B) Ankle Banded Monster walks (create laneway) (total steps)
C) Never ending Partner Ab Mat Sit ups w/ chest pass
Goal Total Reps : 1000 reps (333 reps per person per station....strategy ppl, strategy ;)

2 mins Rest & explain purpose for CIRCUIT (26 mins)

CIRCUIT TOP UP
Teams, use LAST round of circuit to reach/beat distance & rep goals

ROUND 1 : 30sON : 10s OFF 2X THRU
8mins

34mins (NO BUFFER)