0:00-15:00 General Warm-up

15:00-20:00 Transition to Conditioning

20:00-35:00 Conditioning

35:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

100m Run (easy, moderate, hard)

12 American KB Swings

Conditioning:

Every 3 minutes for 15 minutes:

200m Sprint

*these are max effort, recovery is remaining time in the 3 minutes

Workout:

AMRAP 12:

10 Alt. Pistols

8 Pull-ups

6 Handstand Push-ups

*Pace: Aggressive 9 Rounds, Solid: 8 Rounds, Limit: 7 rounds

Beginner: Lunges, Ring Rows, Push-ups

Scaled: Single DB Lunges @35/20, Jumping/Banded Pull-ups, 6 Single DB S2OH each side