Two times through - 

On "GO!" class performs 1 min cardio sprint. Go HARD! We will rotate between these 5 exercises: 

elliptical 8/10 (speed 65+)
spin bike
plate switches

Before rotating to next cardio sprint, class comes together for 30 slow count reps OYC of ONE of the exercises below. We will rotate between these:

twisting good morning 15/20 (R+L=1)
bar kickers 25/45
tic tocks 35/54 (15R+15L=30)
KB halos 25/35 (R+L=1)

Post "Done!" to comments.

Workout Notes: 

  • It's easy, you go from a cardio sprint to ONE of the ab exercises. After that, switch to a different cardio. Rinse and repeat. Rotate through it twice.
  • 30 reps is NO JOKE! We are specifically programmed to do sets of 20 at GPP. This will mean stepping way out of our comfort zones. 
  • Trainer will push you to be back to work within 15 seconds of the last exercise.
  • Don't remember what you did last time? POST DAMMIT!

If you walk away from cleans/deadlifts with bloody shins, you probably did them right! (Heather)