0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-40:00 Workout

40:00-45:00 Transition

45:00-55: Accessory Work

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

20 Shoulder Taps

10 Ring Rows

5 Tempo Push-ups

Workout:

“Cindy”

AMRAP 20:

5 Pull-ups

10 Push-ups

15 Air Squats

*Pace: Aggressive: 22 Rounds, Solid: 18 Rounds, Limit: 15 Rounds

Beginner: Ring Rows, Knees or Hands elevated push-ups

Scaled: Jumping/Banded Pull-ups, Knees or Hands elevated push-ups

Accessory Work:

100 Partner MB Sit-ups (touch MB above head, sit-up and pass to partner)

*use wall balls