0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-35:00 Energy Systems

35:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

100m Jog

5 Burpees

Energy Systems:

15 minute time block:

100m Sprint

100m Walk back rest

*this is about speed, there should be a noticeable difference in your pace as compared to a 100m run in a workout…because it’s not a run, it’s a sprint :)

*if you haven’t sprinted in a while or your legs are sore from Thursday, take it easy on the first few to get your bearings

Workout:

3 Rounds:

3-minute time block:

15 Burpees

Max Calories with remaining time

—1 minute rest between rounds—

*rotate through Row, Ski and Bike

*Pace: Aggressive 100 Total Calories, Solid: 80 Total Calories, Limit: 60 Total Calories

Beginner: 9 Burpees

Scaled: 12 Burpees