0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-60:00 Workout

60:00-60:00 Cool-down

WARM-UP:

3 Rounds

10/8 Calorie Row/Bike/Ski

8 Wall Balls

6 Pull-ups

4 Burpees

Workout:

“The Lou” Workout for ALS

Partner 44 Rounds For Time:

4 Wall Balls @20/14

4 Pull-ups

4 Burpees

4 Alt. DB Snatch @50/35

*split reps as needed

*would recommend alternating movements throughout, with the even amount of movements that means the partner that does the DB snatch will go right into wall balls in the next round

*Pace: Aggressive: 33:00, Solid: 36:00, Limit: 40:00

*45-55 seconds per round is the goal

Beginner: 10/8, Ring Rows, 25/15

Scaled: 14/10, Jumping/Banded Pull-ups, 35/20