0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-44:00 Workout

44:00-55:00 Accessory Work

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

30 Mountain Climbers

20 Line Hops

10/8 Calorie Row

Workout:

“The Ghost”

6 Rounds for Reps:

1 minute Max Calorie Row

1 minute Max Burpees

1 minute Max Double Unders

1 minute Rest

*start people on different movements and rotate, I would have everyone row for 45 seconds to leave transition time

*Pace: Aggressive: 400 Total Reps, Solid: 380 Total Reps, Limit: 300 Total Reps

Beginner: Line Hops

Scaled: Single Unders

Accessory Work:

100 Russian Twists @45/25