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

100m easy pace run

30 Scissor Kicks

100m moderate pace run

10 Lunges

Energy Systems:

15-minute time block:

100m Run

100m Walk Back Rest

*beat those times and total distance from the week of January 1st!

Workout:

AMRAP 10:

3 Toes to Bar

20 Double Unders

*add 3 T2B each round

*Pace: Get fitter, Solid: Get Fitter , Limit: Get Fitter

Beginner: Lying Leg Raises, 20 Line Hops

Scaled: Hanging Straight Leg Raises, 30 Single Unders