Warm Up:
2 Rounds:
200m Run or Row
10 Sit-Ups
10 Empty Bar Push Press
2 Turkish Get-Ups Each Arm

Workout:
8-10-12
Bike Calorie
Dumbbell Push Press 50/35 INT-35/25 BEG-25/15
Sit-up
Rest 3 Minutes
12-10-8
Bike Calorie
Dumbbell Push Press 50/35 INT-35/25 BEG-25/15
Sit-up
–Coaches Notes–
Low Rep Counts=SPRINTS!! If the classes are pretty full we will adjust to fit everyone on the bikes, don’t you worry. Like I said before these should be done in mainly unbroken sprinting sets. The DB Push Press needs to be a weight that again even that 12 set should be done unbroken, it isn’t meant to be heavy. Using that 3 minute rest to your advantage best you can both workouts should take anywhere from 5 to under 10 minutes.

Optional Accessory Work:
Option 1:
4x400m Run
Resting 1:1

Option 2:
Farmers Carry
4x50m
Make. It. Heavy.