GROUP WARMUP

1:00 on –

:15 of burpee step over

:15 of beat swings

:30 ski erg

Rest :30

1:00 on –

:15 of burpee box jump overs

:15 of toe-to-bar

:30 ski erg

Rest 1:00

5 burpee box jump overs

5 toe-to-bar

8 calorie ski erg

TEST

3:00 on/1:00 off

8 burpee box jump overs

10 Knee raises

40 calorie ski-erg

*Complete 8 burpee box jump overs and 10 Knee raises for each round before continuing to accumulate 50/40 calories on ski-erg. Once 50/40 calorie ski-erg is completed, the test is over. 3 round cap.

*Score is time or calories completed

GLUTE/HAMSTRING WORK

3 sets of:

5 each leg single leg dumbbell hinge (below or at knee)

5 Glute-Ham raises

3 sets of:

5 Russian Kettlebell swings

5 dumbbell glute bridges

:20 each leg single leg glute bridge