HIIT, by minutes

warm up in mirrors in cycling room --- swing, one and two handed, and review cleans, presses, upright and lunge rows, and press

Do a 30 second single arm
one minute double arm warm up

split group into 3:  1 min each: (rotate) two minute swing, one hand swing, skip jumps or lunges

4 minute HIIT:  (tabata 20 on, 10 off) 8 different burpees:  regular, skater, broad jump, spider, breakdancer, mt. climber, lateral, arrow

5 minute HIIT: plank

6 minute HIIT: kbell cleans, press, row (3 minutes a side)

7 minute HIIT: core: kbell sit up, crisscross, russian twist, bridge/boat, crunch, hollow rock

8 minute HIIT:  (tabata, 2x each of the 8 types of burpees

10 minute HIIT: legs: squat, lunges, dead lift ladder (start at 5, increase until 5 minutes, then return :)

Break and continue

10 rounds of 4 minutes, after each round, "break" with circle PLANK and passing yellow balls or toys (adding one ball each round so eventually adding time to each round and ending with 10 passings). Participants can touch opposite hand to work core, or raise opposite hands/feet while waiting to pass the ball. :)

Then, starting with one rep.  Participants have four minutes to build one rep as they were through a set of 3:

1. kettlebell exercise (swing, competitive lift, upright rows, etc)

2. explosive exercise (burpees, jump squats, jump lunges, jumping jacks)

3. target area-- hips, glutes, core (lateral legs, bridge, criss-cross, etc.)

After 4 minutes, have participants remember what number they've achieved, they will resume that number after the plank activity. Should be VERY challenging by the end. :)