Warmup

0:00 – 15:00

3 Minutes
Cardio

12 Minutes
Total body warmup

Strength Block 1

15:00 – 20:00
Movement explanation and prep

15 Minutes
5 Single arm 1 1/2 Squats R (squat all the way down, come up halfway, lower down again, then stand up)
8-12 Crossover Pushups
5 Single arm 1 1/2 Squats L
8-12 Butterfly Sit-ups
Rest 60 seconds

Strength Block 2

35:00 – 40:00
Movement explanation and prep

40:00 – 55:00

15 Minutes
5-8 Russian Step ups (working leg stays on the box the whole time, weight is held on other side)
10-16 Plyo Lunges
30 seconds Beast Knee taps
Rest 60 seconds

Recovery

55:00 – 60:00

Stretch