1a.) Before Class Hour
- Active Banded Hamstring: 1:00E
- Single Leg Deficit Calf Raise: 2 X 12E (w/:01 Pause at Top)
- Push-Up to Alternating Shoulder Taps: 2 X 10E (Controlled)

1b.) 1 Round (0:00-12:00)
- 2:00 Machine of Choice
- 15 Scapular Pull-Ups
- 8E Knee Hug to Inverted Toe Touch
- 6E Super Lunge
- 6 T-Inchworm w/Push-Up

* With remaining time after warm-up (6:00+), demonstrate movements in E.S.D and allow athletes to perform some practice reps. You can have athletes start at different minutes and move through this in order but be ready to get everyone moving at the 12:00 mark.

4.) (56:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :20E Twisted Cross
Minute 4: :45 Child’s Pose

E.S.D. Notes:
This piece is designed so that each station takes no more than :40-:45. Bike should be taken at a moderate pace so you can finish in/around :40. If this isn’t possible without a high level of difficulty, please consider scaling the calories. WB should be performed unbroken or in NO MORE than 2 sets. Pull-Ups should also be performed in the same fashion. Burpees should be performed by either touching a pull-up bar 6" above max reach, or drawing a chalk line on a wall next to where you can perform burpees. If you use a chalk line on a wall, you only need to make contact with one hand.