POSE running & rowing skills, included in the warmup drills.
Monostructural/Gymnastics, Repeated Sprint Intervals
Every 3:00 for 30 minutes:
250-meter row or run
10 burpees to target
After-Hour Accessory Exercise
Balance: Accumulate 90 sec of single-leg balance standing/leg.
Midline: Accumulate 2 minutes of face-up Chinese planks.
Before class: Maybe wear wrist wraps. No other special prep.
After class: Do accessory exercise, record workout results, clean & return equipment.