| Date | Activities |
| September 9 | Review of course syllabus, assessment, and expectations |
| September 13 | Cardio workout – 20 minute AMRAP (as many reps as possible) + 3 rounds of a core circuit |
| September 15 | HIIT circuit workout |
| September 21 | 2×10 minute EMOM (every minute on the minute) bodyweight workout |
| September 23 | Partnered medicine ball relay + active rest and recovery |
| September 29 | HIIT circuit workout + sprint ladder |
| October 21 | Ladder HIIT workout (20 seconds x4, 30 seconds x4, 40 seconds x4, 50 seconds x4, 40, 30, 20) |
| November 4- 10 (AT HOME) | Make sure you get at least two hours of activity over the next week! This could be a bodyweight workout, a run or hike, a bike ride, etc…. and get outside if possible. 🙂 |
KCS: Miss Guetter 