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strength (1399)
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3 level hill = adding 3 levels after you explain to class to pay attention to what their 3 are so you can yell out level 3 now drop to one add back into level 2. .
gut pulls= instruct students to build a hill stand on it and pull legs into midsection. no more than 20 seconds they are hard.
Pro hill is leve 8/10
Add 5 is from a flat adding 5 levels. .
| Photograph Def Lep | 5.00 | warm up | |
| Intertia Creeps -Massive Attack | 6.00 | 3 Level Hill | |
| take over control -Afro Jack | 3.39 | 5 jumps -30 sec runs | 4 count |
| the outsider- Perfect Circle | 4.02 | Reverse 3 level | |
| cherub rock- Smash Pumpkins | 4.58 | 1:00 on add ea | |
| ray of light -madonna | 5.20 | 30 second run/ 6 jumps | 4 count |
| titanium -sia | 4.04 | Gut Pulls | |
| im a machine -? | 3.34 | 20 lean/ 100 rpm run | |
| love is gone D. Guetta | 3.21 | 1 mile up ev 30 sec | |
| palladio Escalla | 3.53 | 8 hill sit stand surge | 60-70 |
| Bionic Agulera | 3.21 | 20 sec surges | add 1 |
| loose yourself -M&M | 5.20 | Pro hill | hill |
| kids in america -Kim WIld | 3.26 | add 5 | add 5 |
| lobby scene -Cyrstal Method | 3.59 | 1:00 / 20 / 1:00 | downhill |
|
drumming song Flo & the Machine.
cool down |
3.43 | add 5 | add 3 |
Submitted by Sparrow from Albuquerque on 1/4/12
Email: sparrowbear@yahoo.com