0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-52:00 Workout

52:00-60:00 Cool-down

WARM-UP:

3 Rounds

10/8 Calorie Row/Bike/Ski

8 Wall Balls

6 Pull-ups

4 Burpees

Workout:

Partner 5 Rounds For Time:

18 Calorie Row/Ski/Bike

18 Wall Balls @20/14

16 Chest to Bar Pull-ups

16 Burpees

100’ Single DB Overhead Walking Lunges @50/35

*split reps as needed

*Pace: Aggressive: 25:00, Solid: 28:00, Limit: 32:00

*combination of Open workouts 19.1 and 16.1

Beginner: 14 calories and wall balls @10/8, 12 KB upright rows @26/18, 12 Burpees, no weight on lunges

Scaled: 14/10, chin over bar/banded/jumping pull-ups, 35/20