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Exercises

Set 1: 1 round
Warm Up
3 minutes

Set 2: 1 round
Hover At 5
2 minutes
Standing Jog At 6
1 minute
Sprint At 6
30 seconds

Set 3: 1 round
Seated Climb At 7
1 minute
Increase To 8
1 minute

Set 4: 1 round
Hover At 5
2 minutes

Set 5: 22 rounds
8 Count Jumps
8 seconds

Set 6: 1 round
Standing Climb At A 6
1 minute
Increase To 7
1 minute
Increase To 8
1 minute

Set 7: 1 round
Sprint At 5
30 seconds

Set 8: 1 round
4 Count Jumps At 6
3 minutes

Set 9: 1 round
Hover At 5
2 minutes

Set 10: 1 round
3 Count Jumps At 5
3 minutes

Set 11: 1 round
Hover At 5
2 minutes
Standing Sprint At 6
1 minute
Seated Flat At 6
2 minutes
Sprint At 6
30 seconds

Set 12: 1 round
Standing Climb At 7
1 minute
Increase To 8
1 minute
Increase To 9
1 minute
Increase To 10
1 minute
Increase To 11
1 minute

Set 13: 1 round
Seated Flat
30 seconds
Sprint
1 minute

Set 14: 1 round
Cool Down
3 minutes


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