0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-35:00 Energy Systems

35:00-41:00 Transition to Workout

41:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds:

10/8 Calorie Row (easy, moderate,hard pace)

10 Russian KB Swings

10 Hollow Rocks

Energy Systems:

15-minute time block:

Teams of 3, waterfall format

3 Rounds (each person)

30/24 Calorie Row

25 Lateral Hops over KB

20 KB Sit-ups

Workout:

6-minute time block:

Work to Heavy Turkish Get-up on each side

AMRAP 8:

10 Russian KB Swings (53/35)

20’ Handstand Walk

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds