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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

Strength Assessment + Rowing Relay

Interval Training:  3 x 8 Minute RNDS

3 x 10 Min Stations

20 Minute Partner Running Stations + COFFEE SOCIAL AFTER CLASS

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

12

Strength Assessment + Tabata Mash Up

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

Interval Training: The DAP:  Disappearing Act PLUS

Tempo Strength + Strength Rounds

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

Interval Training: 4 x 6 min EMOM 

19

Strength Assessment + “Panther Pride” Team Fan Bike Relay

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

Interval Training: Strength/Cardio/Core

Power + Partner Pause Rep Ladders

Ready Player 1

Interval Training: Rock, Paper, Scissors

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