0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-29:00 Workout

29:00-37:00 Transition to Conditioning

37:00-55:00 Conditioning

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Sit-ups

10 Plate Ground to Overhead

20 Plate Hops

Workout:

AMRAP 9:

12 Toes to Bar

12 Single DB Ground to Overhead @50/35

24 Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: Lying Straight Leg Raises, 25/15, 24 Line Hops

Scaled: Hanging Straight Leg Raises, 35/20, 36 Single Unders

Conditioning:

Alt. Every 2 minutes for 18 minutes (3 sets each):

20/15 Calorie Row

20/15 Calorie Ski

20/15 Calorie Bike