WARM-UP

3 sets:

• 20 Banded Side Steps
• 5 Banded Tempo Squats (3-sec descent)
• 10 PVC Pass Throughs

-into- 3 sets:

• 5/4 Calorie Erg (Row)
• 5 Empty Bar Front Squats
• 5 Empty Bar Shoulder Press
• 3 Empty Bar Push Jerks

STRENGTH

1 Front Squat + 1 Push Press + 1 Push Jerk

• Work up to a heavy complex in 12 minutes

WORKOUT PREP

1 set:

• 5/4 Calorie Erg (Row)
• 1x15m Shuttle Run
• *At workout pace

FIRE

3 sets (Every 5:00):

• 5-10-15
• Calorie Erg (Row)
• 3x15m Shuttle Run after each Erg
• *Women’s Calories: 4-8-12

WATER

• 4-8-12 Cals
• *Women’s Calories: 3-7-10

EARTH

• 3-6-9 Cals
• 2xShuttle Run
• *Women’s Calories: 2-5-7

Large Class Option

• Have athletes partner up and go 1:1 on sets.