0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-35:00 Energy Systems

35:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

1 Round

200m moderate pace

15 Hanging Knee Raises

100m hard pace

15 Air Squats

Energy Systems:

15-minute time block:

100,200,400,200,100m

*rest roughly as long as it takes you to complete each run

Workout:

8 Rounds For Time:

5 Thrusters @95/65

5 Toes to Bar

*Pace: 7:00, Solid: 8:30 , Limit: 10:00

Beginner: 45/35, Lying Leg Raises

Scaled: 75/55, Hanging Straight Leg Raises