Warmup
0:00 – 10:00
Speed Ladder
PVC Drills

10:00 – 25:00
Instructor Mobility

25:00 – 30:00
Workout Prep

Conditioning
30:00 – 60:00

“Shutdown”

Levels 2-4

10 Rounds (30 minute limit)

10 Pull-ups
15 Push-ups
20 Sit-ups
25 Air Squats
*Rest 60 seconds*

Level 1

10 Rounds (30 minute limit)

15 Air Squats
10 Push-ups
15 Sit-ups
10 Ring Rows
*Rest 60 seconds*

The rest period is not optional. Look at the clock as you complete each round; use the time to relax your muscles and lower your heart rate by controlled breathing.