0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-38:00 Energy Systems

38:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds

100m Run

30sec Front Plank

10 Ring Rows

Energy Systems:

18-minute time block:

“Minute to Win it”

*teams of 2-4

Each team member must do Ski, Row and Bike

1 minute FULL SEND for each person…total calories “wins”…but everyone wins with this format

Workout:

AMRAP 10:

20 Plate Hops

20 Plate Ground to Overhead @45/25

20 AbMat Sit-ups

*Pace Goal: 4-5 Rounds

*Breathe, move, enjoy fitness before the next Open workout