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29

Contrast Training Stations: 30 Minutes 

5 Person Rowing Circuit

GYM CLOSED

Tempo Strength + Tabata KB ISO Flow

Team Fan Bike Relay

Interval Training: Strength/Cardio/Core

5

Strength Rounds

Newbies and Vets

Strength Assessment + Rowing Relay

Sprint Duathlon

Interval Training:  3 x 8 Minute RNDS

Get Down (the Board)

3 x 10 Min Stations

Dillon and Dutch Day

20 Minute Partner Running Stations + COFFEE SOCIAL AFTER CLASS

2 x 15 min Station

Interval Training: 4 Rounds of :40/:20 Work/Rest

12

Strength Assessment + Tabata Mash Up

The Henry Ford

The Heartbeat Morris aka The John M: 2 x 15 Minute Stations

4 Rounds

Interval Training: The DAP:  Disappearing Act PLUS

HIIT The Nail On The Head

Tempo Strength + Strength Rounds

Partner Superset

“Hold it, Now Hit It”:  Intervals & ISOs – 6×4 Minute Stations

Agility and Power

Interval Training: 4 x 6 min EMOM 

19

From The Top

Strength Assessment + “Panther Pride” Team Fan Bike Relay

Pure Conditioning 

ESD: Pure Conditioning 1:00 Min On / 1 Min Off x 10 RNDS

Shake Up HIIT

Interval Training: Strength/Cardio/Core

Partner Ladder

Power + Partner Pause Rep Ladders

1 Step Forward / 12 Steps Back:

Ready Player 1

Interval Training: Rock, Paper, Scissors

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