10min warmup focused on upper body, biceps and triceps. Use some of this time to get your heart rate up and do some dynamic movements.

Block 1: 50+ mins

This block is a pyramid. You will repeat the exercises given. The reps will count down each time, when you finish the reps through 10 the last exercise will go away and you will repeat.

When the entire pyramid is finished, you will complete 4 rounds of the exercises on the right hand side of the screen. Begin your reps for each exercise at either 40 or 25 reps. If you began with 40 then the reps will go down each round by 10. If you started with 25, then the reps will go down by 5 each round until completed.