Warm up: 5 min moderate bike+2-4 minutes of shaking it out, walking, or basic calisthenics
A. 4 sets
5/4 x 10 cal hard/5 cal easy
rest 2:00 between sets
each set totals 75 cal. Girls totals 60 per set
B. 5 overhead squats+1 set of muscle ups every 2 minutes x 20 min
C. Class