0:00-20:00 General Warm-up (extended, do some extra flexibility/mobility)

20:00-25:00 Transition to Active Recovery

25:00-53:00 Active Recovery

53:00-60:00 Cool-down

General Warm-up

Warm-up

2 Rounds:

10/8 Row/Bike (one round of each)

30sec Side Plank (15sec each side)

Active Recovery:

Alternating Every Minute on the Minute for 28 minutes (7 sets of each)

40sec Bike at moderate pace

40sec Row at moderate pace

50m Heavy Object Carry

Rest

*Pace Goal: breathe and move

*start people at different stations if needed, rotate through, everyone on rest at the same time

*Heavy object can be KB, DB, MB, Sandbag, etc…

All Levels: as is