0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-38:00 Energy Systems

38:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10/8 Calorie Bike/Ski

10 Banded Good Mornings

30sec Plank

Energy Systems/Core

2 Sets:

4 rounds

10sec MAX EFFORT Bike/Ski

50sec easy coast

--1 minute transition--

4-minute time block to complete:

50 Russian Twists

40 Supermans

*start one group on machines and one group on core, switch at the minute mark

*one round on bike, one round on ski

Workout:

For Time:

10 Russian KB Swings @53/35

10 Toes to Bar

9 Russian KB Swings

9 Toes to Bar

8,7,6,5,4,3,2,1

*Pace Goal: 7:00-9:00

*Swings: stay unbroken, good hip hinge, relax shoulders/arms, flex your butt on every rep

*Toes to Bar: can you stay unbroken? If not, try to keep it no more than 2 sets