5, 5, 5, 3, 3, 3
Weight increases in each set (denoted by commas between).
Rest as needed between sets. End as heavy as possible for 3 solid, uninterrupted reps.
Up to 5 minutes rest, then:
Count and note number of completed rounds and half-rounds.
Focus on efficient, organized movement and specific breathing.
1 to 3 months attendance: 20 sets minimum
4 to 12 months attendance: 25 sets minimum
12 months + attendance: 30 sets minimum
If applicable, each set under the requirement at the end of 12 minutes equals 1 minute on the Airdyne.
*The burpee should be tight and explosive, using good midline stability and control to snap us up off the ground.
**Each lunge step should find the front leg ending at a 90-degree angle and the back straight. Just because we’re stepping forward doesn’t mean we’re leaning forward.